THE BENEFITS OF MAGNESIUM TO THE BODY

THE BENEFITS OF MAGNESIUM TO THE BODY

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Do you often feel tired and nervous? It could be a matter of…MAGNESIUM!

Today we are going precisely to see what magnesium is, what role it plays in our bodies and why it can help “lift” our spirits and physique!

What is magnesium and why is it important for our body?

Magnesium is a mineral, so far so good… What perhaps not everyone knows is that magnesium is one of the most abundant elements in the human body and is really essential for living cells, intervening as a cofactor in more than 300 biochemical reactions!

In fact, magnesium is involved in all major metabolic and biochemical processes within the cell, intervening in glucose, lipid, and protein metabolism, energy production and transfer, DNA and RNA synthesis, signaling pathways, neuromuscular function, and bone development.

Below, we outline just the basic roles that magnesium plays in our bodies:

• Energy production

Magnesium is involved in the synthesis andutilization of ATP (remember that ATP, or “adenosine triphosphate,” is that molecule found in all living organisms that provides cells with the energy they need to do any kind of biological work): in fact, the magnesium-ATP complex intervenes in all enzymatic reactions that use ATP!

• Enzymatic activation

As an enzyme cofactor (i.e., a molecule that associates with the enzyme and makes its activity possible), magnesium intervenes in the carbohydrate metabolism, activating many of the enzymes of glycolysis, which is that process of breaking down glucose to produce energy, and regulating, in the liver, the enzymes of gluconeogenesis (that process of producing glucose when needed).

It also intervenes in the biosynthesis of nucleic acids (DNA and RNA) and plays an important role in DNA repair mechanisms.

• Transport across the cell membrane

Magnesium also plays a key role in the transport of calcium and potassium ions across cell membranes-this process is very important for nerve impulse conduction and muscle contraction!

• Role of calcium antagonist

Magnesium acts as a physiological calcium antagonist within cells, as it has the ability to compete with calcium for binding sites in proteins and transporters. This is precisely why magnesium has effects on the cardiovascular system, muscle, and brain, intervening in muscle contraction/relaxation, neurotransmitter release, and nerve impulse transmission.

• Cardiovascular system

On the cardiovascular system, magnesium acts by affecting myocardial metabolism,calcium homeostasis , and has an antihypertensive and anticoagulant role.

• Bone development

Bones are the most important reserve of magnesium, containing about 60% of the total magnesium in the body!

In fact, magnesium participates in the constitution of bone tissue, regulating mineralization and skeletal development!

What does a magnesium deficiency entail?

Given the essential roles magnesium plays in our bodies, it is easy to see how a deficiency of it can cause a variety of problems!

Magnesium deficiency (in milder forms) is a fairly common phenomenon among the general population: it can be due to insufficient dietary intake, increased requirements, excessive losses, or altered intestinal absorption.

Early symptoms of magnesium deficiency are varied and can include nervousness, anxiety, fatigue, weakness, and lack of appetite; more significant deficiency, on the other hand, can result in muscle cramps, tremors, cardiac arrhythmias, and high blood pressure.

Magnesium: what are the benefits to the body?

To avoid incurring magnesium deficiency, the first step is to pay attention to our diet. In this regard, it is necessary, yes, to identify possible sources of magnesium, but also to assess its bioavailability and factors that may influence its absorption and elimination!

Where can we find magnesium?

Excellent sources of magnesium are pseudocereals, whole grains,oats, and millet.

Please note: Grain refining and food cooking result in a significant reduction in magnesium share! On the contrary, including whole grains and unrefined dark chocolate, dried fruits and legumes in one’s diet allows for a good amount of magnesium!

Who can benefit from magnesium supplementation?

As we have seen, magnesium plays an essential role in our bodies. There are situations that could promote the onset of a deficiency state and to which special attention should be paid:

• athletes may benefit from magnesium supplementation, as this could improve energy metabolism and ATP availability;
• older people may experience magnesium deficiency due to both reduced dietary intake and reduced intestinal absorption;
• Excessive alcohol consumption is another factor that can promote deficiency states;
• In general, it is possible to have a magnesium deficiency in the presence of conditions that cause malabsorption in the intestines.

Please note: Possible magnesium supplementation should in any case be discussed and evaluated with your attending physician!

Role of magnesium in the prevention and treatment of certain conditions

Proper magnesium intake or, in some cases, supplementation, can have several health benefits:

• Magnesium works by improving insulin sensitivity and helps regulate glucose uptake into the cell. Therefore, it can be helpful in regulating blood sugar!
• Both dietary intake and magnesium supplementation can help promote bone health!
• Due to its antihypertensive, anti-inflammatory and anticoagulant actions, magnesium may have beneficial effects on the cardiovascular system!
• Magnesium plays an essential role in nerve transmission, neuromuscular coordination, and also has a protective role on neuronal cells, thus promoting the health of the nervous system!
• Magnesium intake has the potential to improve the quality of sleep, reducing the time it takes to fall asleep and decreasing the frequency of awakenings!
• Finally, magnesium may be indicated in some cases to relieve PMS symptoms.

To conclude.

Have you figured out how magnesium is able to “pull us up”? Introducing magnesium-rich foods into our diet and possibly considering supplementation are the first steps we can take to keep ourselves healthy!

Bibliography

• Gröber, U., Schmidt, J., Kisters, K. (2015). Magnesium in Prevention and Therapy. Nutrients, 7(9), 8199-8226. https://doi.org/10.3390/nu7095388
• Fiorentini, D., Cappadone, C., Farruggia, G., Prata, C. (2021). Magnesium: Biochemistry, Nutrition, Detection, and Social Impact of Diseases Linked to Its Deficiency. Nutrients, 13(4), 1136. https://doi.org/10.3390/nu13041136