Magnesium Benefits and Sources
Magnesium is an essential mineral for good health. It plays a vital role in many bodily functions, while also supporting other minerals to work effectively. The benefits of magnesium supplements are felt across the body. Magnesium supports healthy bones, muscles, energy levels, teeth, the nervous system and the heart.
What Is Magnesium?
Magnesium is an essential mineral that is a vital nutrient for many bodily functions and for producing energy. As one of the seven essential macrominerals, it contributes to good health throughout the body. Magnesium acts as an essential cofactor playing a role in more than 600 biochemical reactions within the body. It contributes to other minerals such as calcium working effectively.
Every cell in your body contains magnesium. It is mainly found in our bones, soft tissue and blood. Magnesium supports muscle function, nerve function, strong bones, healthy teeth, blood pressure regulation, the heart and energy production.
The benefits of magnesium supplements are felt throughout the body. The benefits of magnesium include:
- It is an essential mineral that helps convert the food that we eat into energy for the body.
- Reduces tiredness and fatigue.
- Supports over 600 biochemical reactions within the body. It is an essential cofactor that provides support to many bodily functions.
- Supports the absorption by the body of key minerals including calcium and potassium, so that these minerals can work effectively.
- Supports healthy bones contributing to the formation, growth and maintenance of strong bones. Magnesium deficiency has been linked to osteoporosis, which is a health condition that results in weak bones.
- Contributes to healthy teeth by helping calcium absorption in our bodies.
- Contributes to normal muscle function and flexibility.
- Can improve athletic performance by reducing lactic acid production and sending blood sugar to muscles. The body uses more magnesium while exercising compared to when relaxing, as it helps boost muscles and exercise performance.
- Helps prevent injuries to muscles, soft tissue and bones by strengthening these areas.
- Contributes to cardiovascular function for a healthy heart.
- Helps with normal blood pressure regulation and reducing blood pressure by increasing nitric oxide production.
- Contributes to the normal function of the nervous system. It helps to regulate the neurotransmitter chemical messages that are signals transmitted in the body to the brain and the nervous system.
- Reduces the risk of depression and anxiety, which play vital roles in improving our mood.
- Contributes to a healthy immune system to help fight infection.
- Reduces inflammation in the body with studies discovering links between chronic inflammation sufferers and low levels of magnesium.
- Helps reduce the risk of developing type 2 diabetes.
- Contributes to protein formation, which supports critical functions in the body.
- Assists with good sleep helping the body to switch off.
- Helps maintain genes, DNA and ribonucleic acid (RNA).
- Reduces the symptoms associated with premenstrual syndrome (PMS). According to The American College of Obstetricians and Gynecologists (ACOG), magnesium supplements may help reduce PMS symptoms including water retention bloating, breast tenderness and mood.
- May help reduce the risk of stroke.
- Potential to act as a complementary treatment to help treat migraine headaches. Further studies are required but magnesium therapy is “probably effective” for helping with migraines, according to The American Academy of Neurology and The American Headache Society.
Hypomagnesemia is commonly called magnesium deficiency. It occurs where levels of magnesium in the blood are lower than required.
The signs and symptoms of magnesium deficiency include:
- Tiredness and fatigue.
- Muscle weakness.
- Muscle cramps, spasms and stiffness.
- Calcification of the arteries.
- Loss of appetite.
- High blood pressure
- Irregular heartbeat.
- Mental health issues.
- Migraine headaches.
- Type 2 diabetes.
Who is at Risk of Magnesium Deficiency?
You may be at risk of having a deficiency if you:
- Suffer from gastrointestinal diseases.
- Have type 2 diabetes.
- Are an alcoholic.
- Are an older person.
Sources of Magnesium
The sources of magnesium are certain types of food, drinks, medicines and dietary food supplements.
1. Food and Drinks
Foods and drinks rich in magnesium include:
- Nuts such as Brazil, almonds, cashew nuts.
- Seeds including pumpkin and chia seeds.
- Whole grains such as barley, wheat, oats and quinoa.
- Wholemeal bread.
- Greens such as spinach, kale, broccoli and avocados.
- Black beans and kidney beans.
- Dark Chocolate.
- Fatty fish.
- Drinks such as orange, pineapple, banana, prune, grape and pineapple juices.
There are certain medicines that contain magnesium. For example, the key ingredient in laxatives is magnesium. Antacids also contain magnesium.
3. Magnesium Supplements
Dietary supplements are a source of magnesium to help ensure that you consume adequate levels.
Beeline Healthcare have a selection of magnesium supplements to provide the recommended daily allowance.
- Beeline Calcium, Magnesium, Zinc and Vitamin D3 tablets are a unique bone health formula that provide the recommended amount of the key nutrients to keep your bones and joints strong and healthy. The supplement includes 100% of the recommended daily allowance of calcium, magnesium, zinc and vitamin D3. It also contains 6 supporting organic marine minerals.
- Beeline Vitamin D3, Calcium and Magnesium Effervescent Tablets support a healthy immune system, strong bones and teeth.
- Beeline Multivitamins Tablets provide comprehensive nutritional support for health, vitality, wellbeing and energy levels. The multivitamin supplement provides 25 key nutrients, vitamins and minerals for adults including magnesium.
- Beeline Complete Multivitamins Effervescent Tablets are a balanced multimineral and multivitamin supplement with antioxidants to support good health, vitality and wellbeing.
What are the Benefits of Taking a Magnesium Supplement?
The benefits of taking a magnesium supplement including helping to ensure that your body is getting sufficient levels magnesium to function properly, while gaining the health benefits of magnesium and combating magnesium deficiency. A supplement can compensate for any shortfalls within the diet, while also ensuring that an adequate dosage is consumed.
Recommended Dosage for Magnesium Supplement
According to the NHS, men aged 19 to 64 years old need 300mg per day, and women aged 19 to 64 years old need 270mg per day. The recommended dosage for taking a magnesium supplement is to take a daily supplement which contains less than 400mg of magnesium.
Magnesium is an essential mineral that is required for good health. Adequate levels should be consumed through our diet and can be supported with Beeline magnesium supplements. These should be combined with eating a healthy diet, exercise, rest and adequate intake of the other key vitamins and minerals..