How Magnesium Is Important And What Are Its Useful Properties For The Body

The human body contains approximately 25g of magnesium. But this mineral is involved in 80% of all biochemical processes that occur in the body, so it is vital for good health and as an anti-stress agent. What role does magnesium play in human life, where it is contained and how to take special magnesium supplements correctly?

What is Magnesium?

Magnesium is a chemical element of the periodic table of D.I. Mendeleev, which belongs to the metals. In its pure form it is malleable, has a silvery-white colour and when ignited burns bright white with the release of large amounts of heat.

In the human body, this mineral is one of the most important macronutrients. Magnesium interacts with other substances and elements, forming compounds of different types:

• magnesium b6 - the combination of magnesium with a vitamin increases the absorption of both elements;
• magnesium oxide - a combination of the element with oxygen, containing a high percentage of the mineral;
• magnesium malate - combination of the element with malic acid, quickly absorbed by the body;
• magnesium citrate - combination of the element with citric acid, absorbed by the human body at a high rate;
• magnesium chelate and magnesium aspartate - combinations of the mineral with amino acids for fast absorption into the bloodstream.

How important magnesium is for the body

Magnesium in the human body is concentrated mainly in the bones of the skeleton and teeth. A certain amount of this mineral is also found in the muscles and blood, which ensures the normal course of important metabolic processes.

Magnesium is necessary for the human body for many reasons, performing such functions:

• ensures the normal functioning of the intestines;
• prevents the deposition of salts and the formation of stones in the organs of the genitourinary system;
• reduces the likelihood of diabetes mellitus;
• strengthens bones, teeth, nails and hair;
• participates in skin regeneration processes;
• stimulates better absorption of vitamins B and C;
• is used in dietetics for weight loss;
• promotes energy production, keeping the body toned;
• supports normal heart function, preventing hypertension and atherosclerosis;
• increases the nervous system's resistance to external stresses;
• strengthens the immune system;
• promotes muscle relaxation.

Magnesium deficiency in the body: symptoms of deficiency

Magnesium deficiency is observed with improper nutrition, vitamin deficiency and constant stress. This problem also occurs in people with heart disease, overweight and impaired metabolism. Magnesium deficiency leads to irritability, insomnia and headaches. With a deficiency of the macronutrient, the assimilation of many vitamins and useful substances is impaired, cramps, nausea, abdominal pain, heart rhythm disorders and a feeling of shortness of breath often occur.

The balance of magnesium in the body is directly related to the stressful situations that often occur in the lives of business people. That's why magnesium deficiency is often referred to as 'the disease of successful people.

If symptoms of magnesium deficiency appear, it is necessary to consult a doctor. It is possible to compensate for the lack of the mineral with special supplements. Magnesium deficiency should not be ignored - it leads to chronic fatigue, increased cholesterol, kidney stones, tooth decay, hypertension and other diseases.

Importance of magnesium for women

Women are more likely to suffer from magnesium deficiency because the mineral is actively eliminated from their bodies during menstruation and as a result of taking oral contraceptives.

Magnesium in the body of women fulfils a number of important functions:

• increases libido;
• normalises the menstrual cycle;
• prevents the development of oedema;
• helps maintain skin elasticity;
• strengthens hair and nails;
• prevents hormonal disorders.

Magnesium is especially important during pregnancy and childbirth. It ensures the normal development of the placenta and foetus, improves the emotional state of women, alleviates toxicosis. In the last trimester of pregnancy you can overcome cramps with magnesium.

Importance of magnesium for men

Magnesium is one of the most important minerals that help maintain the health of the male body. It is responsible for the full function of all muscles, potency and libido. The main functions of magnesium for men are:

• activation of protein synthesis;
• normalisation of the brain and the entire nervous system;
• increase testosterone levels;
• removal of harmful cholesterol;
• maintaining muscle tone.

Importance of magnesium for children

Magnesium deficiency affects children in particular. A child's nervous system is less resistant to the stresses that arise as a result of adapting to kindergarten and during school. Magnesium is necessary for children to improve concentration, normalise emotional state and night sleep. It helps to reduce fatigue, eliminate problems with the heart and digestive organs, and is used to prevent child neuroses.

Magnesium intake for athletes

During intense physical activity, athletes quickly lose magnesium through sweat. The mineral must be replenished, as it plays a key role in building muscle mass and strengthening the skeleton, accelerates glucose absorption, prevents fatigue and provides the necessary energy. For athletes, adequate sleep is also important to help them recover from training. Magnesium has an anti-stress effect on the nervous system.

Which foods contain the most magnesium?

Magnesium can only be obtained from foods. The mineral is most abundant in fresh green vegetables and fruits, as well as whole-grain cereals, dried fruits and nuts. The foods with the highest magnesium content are listed in the table.

Vitamins and supplements with magnesium. How to take?

With magnesium deficiency, it is prescribed by a doctor in the form of a food supplement. The daily norm of the mineral for women is 300 mg. For men, this figure is higher - about 350 mg. With active sports and during pregnancy, the need for magnesium increases.

Take nutritional supplements with magnesium is recommended 10 minutes before meals - so it is more quickly absorbed into the blood along with vitamins and other useful elements. The daily dose is divided into two doses in the morning and evening, so that the mineral is better absorbed by the body. Magnesium should not be taken together with alcohol and coffee - this will lead to its rapid excretion from the body.