Magnesium is a powerhouse nutrient that plays a crucial role in maintaining overall health but most of us hardly ever think about it and many of us fall short of the recommended daily intake. Let’s explore the benefits of magnesium, its role in the human body, and the best ways to incorporate it into your diet.
The Importance of Magnesium in the Human Body
Magnesium is involved in over 300 biochemical reactions in the body. Here are some key functions:
· Energy production -- Magnesium is essential for converting food into energy. It helps synthesize ATP (adenosine triphosphate), the body’s main energy currency.
· Muscle function -- Magnesium is vital for muscle contraction and relaxation, helping to prevent cramps and spasms.
· Nervous system support -- Magnesium regulates neurotransmitters, which send messages throughout the brain and nervous system. It can help manage stress and anxiety, promoting calmness.
· Bone health -- Alongside calcium and vitamin D, magnesium is crucial for maintaining strong and healthy bones.
· Heart health -- It helps maintain a steady heartbeat and is involved in the regulation of blood pressure.
· Blood sugar control -- Magnesium plays a role in insulin metabolism and glucose control, which is essential for preventing type 2 diabetes.
· Protein synthesis -- Magnesium aids in the creation of proteins from amino acids, necessary for growth and repair.
Signs of Magnesium Deficiency
A lack of magnesium can lead to several health issues, including:
· Muscle cramps and spasms
· Mental health disorders such as anxiety and depression
· Osteoporosis
· Fatigue and weakness
· High blood pressure and heart disease
· Type 2 diabetes
How to Get Magnesium Into Your Life
Incorporating magnesium-rich foods into your diet is the best way to ensure adequate intake.
Leafy greens (especially spinach, kale, and Swiss chard), nuts and seeds, legumes (especially black beans, lentils, and chickpeas), whole grains, fatty fish, avocado, bananas, and dark chocolate (at least 70% cacao) are all magnesium-packed powerhouses.
While food sources are the best way to get magnesium, supplements can help if you have difficulty meeting your needs through diet alone. Magnesium Citrate is a good option for those with digestive issues. Magnesium Oxide is commonly used as a laxative and to relieve heartburn, but it’s not absorbed as well as other forms. Magnesium Glycinate is gentle on the stomach and great for those with magnesium deficiency. Magnesium Chloride is often used in topical products like magnesium oil, which can be absorbed through the skin.
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