Magnesium is required for glycolysis, energy production, and oxidative phosphorylation. It contributes significantly to the structural development of the bone. It is necessary for DNA, RNA and the antioxidant glutathione synthesis. Magnesium also plays a role in the active transport of potassium and calcium ions across cell membranes, which is an important application for muscle contractions, transmission of nerve impulses, and normal heart rhythm.
An adult body contains about 25 g of magnesium. Between 50% and 60% magnesium is found in bones and most of the rest in soft tissues. Less than 1% of total magnesium is found in blood serum and these levels are kept under strict control. Magnesium homeostasis is usually controlled by the kidney, which secretes about 120 mg of magnesium each day in the urine.
When the magnesium level decreases, urine excretion decreases. The magnesium status is difficult to assess because most of the magnesium is found in cells or bones. The most widely used and currently available method for assessing magnesium status is the measurement of serum magnesium concentration. However, serum levels have little correlation with total body magnesium levels or concentrations in certain tissues.
What are the benefits of magnesium?
Magnesium has amazing benefits that affect many issues. Let’s take a closer look at the benefits of magnesium;
- Magnesium reduces the risk of hypertension and cardiovascular disease
Hypertension is an important risk factor for stroke and heart disease. However, research to date has found that magnesium supplementation can lower blood pressure, at least to a minor extent. A meta-analysis of 12 clinical trials found that magnesium supplementation for 8 to 26 weeks resulted in a decrease in diastolic blood pressure in 545 hypertensive participants. Higher magnesium intake can reduce the risk of stroke. In a meta-analysis of 7 prospective studies with a total of 241,378 participants, 100mg of magnesium added to the diet was associated with an 8% reduction in overall stroke risk, including ischemic stroke rather than hemorrhagic stroke.
- Magnesium controls type 2 diabetes
Diets with higher amounts of magnesium are associated with a significantly lower risk of diabetes due to magnesium’s important role in glucose metabolism. Hypomagnesemia can worsen insulin resistance, a condition that often prevents diabetes, or it can be the result of insulin resistance. Diabetes leads to increased urinary magnesium losses, and the ensuing magnesium deficiency can affect insulin secretion and action. Therefore, diabetes control may be impaired. Most of the research on magnesium intake and risk of type 2 diabetes are prospective cohort studies. According to these studies, magnesium intake significantly reduces the risk of diabetes.
- Magnesium treats osteoporosis symptoms
Magnesium plays an important role in bone formation. It affects the activities of osteoblasts and osteoclasts. Magnesium also affects both parathyroid hormone concentrations and the active form of vitamin D, which are the main regulators of bone homeostasis. Various population studies have found a positive association between magnesium intake and bone mineral density in both men and women. Other studies have found that women with osteoporosis have lower serum magnesium levels than those with osteopenia and those without osteoporosis. This report and other available evidence suggest that magnesium deficiency may be a major risk factor for osteoporosis. Limited studies have shown that higher magnesium intake from foods and supplements can increase bone mineral density in postmenopausal and older women. Diets that provide recommended magnesium levels support bone health.
What are the properties and benefits of magnesium?
Further magnesium benefits It includes:
- Taking magnesium by mouth or intravenously (IV) treats a specific irregular heartbeat called an arrhythmia.
- Magnesium intake helps to treat sudden asthma attacks. However, magnesium may be more beneficial for adults than children.
- Pain caused by cancer-related nerve damage is relieved by magnesium intake. Taking magnesium relieves pain caused by nerve damage caused by cancer within a few hours.
- Giving magnesium to pregnant women before preterm birth can significantly reduce the risk of cerebral palsy in babies.
- Regular intake of magnesium improves fatigue symptoms.
- Symptoms of a lung disease called chronic obstructive pulmonary disease (COPD) are largely relieved by taking magnesium.
- Magnesium intake quickly relieves cluster headaches.
- Clinical studies have shown that consuming more magnesium-containing foods is associated with a reduced risk of colon and rectal cancer.
- Oral intake of magnesium significantly reduces attacks of chest pain and blood clots in patients with coronary artery problems.
- Studies show that taking magnesium every day for 8 weeks improves the strength of the lungs in children with cystic fibrosis.
- Eating a diet that contains more magnesium is associated with a reduced risk of developing diabetes in overweight children and adults. Although studies on the benefits of magnesium for current type 2 diabetes patients have shown conflicting results, a significant reduction in symptoms has been shown. In addition, magnesium can slow the development of nerve problems caused by diabetes in people with type 1 diabetes.
- Oral intake of magnesium reduces the pain associated with fibromyalgia. Some fibromyalgia symptoms have been observed to improve with daily magnesium intake for 8 weeks.
- Magnesium prevents hearing loss in people exposed to loud sounds. Additionally, magnesium treats hearing loss not associated with sound level in people with sudden hearing loss.
- Magnesium oxide and magnesium chloride intake controls low-density lipoproteins (known as LDL or bad cholesterol) and total cholesterol levels, and in people with high cholesterol, high-density lipoproteins (known as HDL or cholesterol). good) will greatly increase your cholesterol levels.
- People with low magnesium levels are 7 to 8 times more likely to have metabolic syndrome than people with normal magnesium levels. Much higher magnesium intake from supplements and diets is associated with a lower risk of developing metabolic syndrome in young adults and healthy women.
- Taking magnesium reduces mitral valve symptoms in people with low magnesium levels in the blood.
- It prevents bone loss in older women with osteoporosis. It also prevents rheumatic problems along with magnesium, calcium and multivitamin supplements.
- It reduces the need for postoperative pain relievers.
- Oral intake of magnesium quickly relieves PMS symptoms such as mood swings and bloating. It also prevents migraine that may occur before menstruation.
- Taking magnesium prevents possible cramping in the blood vessels in people with chest pain caused by cramps in the arteries that nourish the heart.
What Happens in Magnesium Deficiency?
What happens in magnesium deficiency and I would like to give information about the symptoms and diseases of magnesium deficiency. Here is the answer to the question of what happens with magnesium deficiency.
- Tired and weak
- Inability to get out of bed in the morning
- Slowness and lethargy during the day.
- Don’t go to bed and wake up at night
- An angry and stressful life
- Excessive pain and pain during the menstrual period.
- Headache and migraine
- Heart palpitations
- Dizziness
- Cramps and spasms
- Poor bone structure
Is taking too much magnesium risky?
Excessive magnesium intake from foods does not pose a risk to healthy people. Because the kidneys remove excess magnesium in the urine. However, taking high doses of magnesium from dietary supplements or medications often results in nausea and diarrhea with abdominal cramps. The most commonly reported forms of magnesium to cause diarrhea include magnesium carbonate, chloride, gluconate, and oxide. The diarrhea and laxative effects of magnesium salts are due to stimulation of gastric motility by the osmotic activity of salts that are not absorbed by the intestine and colon.
Magnesium Skin Benefits
It is known that the benefits and benefits of magnesium have benefits for the skin. Numerous scientific studies have shown that in addition to taking magnesium, which has positive effects on the skin, to make hair and nails strong, it has a beautifying and rejuvenating effect.
Magnesium intake during pregnancy
The benefits of magnesium during pregnancy and magnesium intake during pregnancy are very important. Magnesium-based nutrition is very important for both mother and baby, as magnesium benefits the fetus. It is very important to consume foods containing magnesium naturally for magnesium intake, which eliminates the risk of preterm birth. Magnesium supplementation during pregnancy can never be done unless recommended by your doctor, it is only recommended to be taken naturally.
Magnesium-containing foods
What are foods, foods and foods that contain magnesium? It can be easily obtained from foods and foods, especially green leafy vegetables are an important source. Of these, spinach can meet 20 percent of the daily magnesium requirement. Nuts such as granulated plants, seeds, walnuts, hazelnuts, almonds and chestnuts are foods rich in magnesium. Mineral water can also be a good source of magnesium. Other sources of magnesium include soy milk, black beans, unprocessed bread, avocados, potatoes, bananas, milk, and yogurt.
Magnesium damage
Excessive intake or deficiency of magnesium, which is very beneficial and beneficial to our health, may cause some harm and side effects. Magnesium intake is especially important during pregnancy. When taken naturally, there is no harm in taking magnesium from the outside and should not be taken unless instructed by your doctor.
Magnesium deficiency causes fatigue, insomnia and weakness in the person. In addition, magnesium deficiency will increase menstrual pain and it is recommended to be taken with plenty of foods.
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