As we age, we need to really choose the right food for us to make our body healthy. We should watch what to eat, drink and what vitamins to take. We really need the right amount of vitamins and minerals in order for our body to function properly. That is why we are discussing the Magnesium in order to know how crucial it is to the function of our body. Additionally, also included here are the amazing health benefits of magnesium. Read on to know these!
What is this mineral?
The mineral magnesium is a macro mineral which is required in order to activate almost all of the enzymatic processes that use the phosphorus as an energy source.
The experts consider this as the living cell’s second most abundant intracellular caution. It is also essential in order to produce energy or the Adenosine Triphosphate/ATP, conducting impulses, normal rhythm of the heart rate, and muscle contraction and relaxation.
This mineral also helps by strengthening the teeth, supporting the bone growth, and also maintain the normal basal metabolic rate.
Importance of Magnesium in the Aging Body
There is research that states that the long-term magnesium deficiency is accelerating the aging of the human cells which initiates the chronic and age-related diseases like the osteoporosis, hypertension, cardiovascular disease and also certain cancers.
This mineral is playing a major role in almost all of the biochemical processes that help in maintaining life but unfortunately, as a body age, the ability of the body to store or absorb the magnesium decreases. The research also states that the average level of this mineral of the individuals who are on their 70 is only two third of the level they have during their 30s.
This deficiency is stimulating the increase secretion of the Parathyroid Hormone or PTH which is hindering the bones to store the absorbed calcium. This will lead to the hardening or calcification of the mitochondria which is the cells’ main energy factories. The lack of well-functioning mitochondrion is disrupting the ability of the body to produce the energy that is needed in order to fuel the biochemical processes.
This unresolved deficiency will lead to the organs beginning to age and increasing the risk of developing many different diseases. Once the magnesium-dependent mitochondria begin to harden or calcify, every function of the body will diminish and that will lead to a faster aging.
The Health Benefits of Magnesium
The daily dose of this mineral will lead to many health benefits of magnesium which include the following:
Decreasing the risk of diabetes
There are numerous studies that have stated that this mineral helps in lowering the glucose level and preventing the development of the Type 2 diabetes by maintaining the efficient body’s metabolic function.
A healthy bone
This mineral and the calcium are working together in order to keep the bones healthy. If a person is deficient in one of these minerals, that person will not be able to metabolize the other properly.
A proper nerve function
This mineral is helping in activating and maintaining the proper nerve function. It also counteracts the excessive calcium’s negative effect on the nerves and the muscle.
Helps in improving sleep
This mineral is regulating the neurotransmitters of the body which are the responsible for calming the mind and body by sending the signal throughout the nervous system. It also regulates the hormone melatonin which controls the body’s sleep-wake cycles.
Physical and mental relaxation
As mentioned already, this mineral may possibly help quiet down the nerve activity because it regulates the neurotransmitters of the body. Furthermore, this will help in alleviating the stress, anxiety, and depression by allowing the body and mind to relax
Detoxification
This mineral helps in drawing out the toxic substances from the body. It is also needed for the glutathione’s synthesis which is an antioxidant that is detoxifying the mercury, arsenic, and lead. This is one of the best health benefits of magnesium.
The Proper Intake
The Recommended Dietary Allowance or RDA is including this mineral that is got from the food that is eaten and the supplements that are taken. Below is the list of what is the recommended daily intake.
| CATEGORY | RECOMMENDED DIETARY ALLOWANCE / RDA |
| CHILDREN | |
| 1-3 years | 80 mg |
| 4-8 years | 130 mg |
| 9-13 years | 240 mg |
| FEMALES | |
| 4-18 years | 360 mg |
| 19-30 years | 310 mg |
| 31 years and up | 320 mg |
| Pregnant | Under 19 years: 400 mg |
| 19-30 years: 350 mg | |
| 31 years and up: 360 mg | |
| Breastfeeding | Under 19 years: 360 mg |
| 19-30 years: 310 mg | |
| 31 years and up: 320 mg | |
| MALE | |
| 14-18 years | 410 mg |
| 19-30 years | 400 mg |
| 31 years and up | 420 mg |
Most of the people are getting more than enough magnesium from the foods and do not really need to take a supplement. Furthermore, the excessive use of the said supplements can be toxic. The highest that one person should take of the supplements is the following:
- Ages 1-3: 65 mg/day
- Age 4-8: 110 mg/day
- Ages 9 and up: 350 mg/day
An adult should take at least 320-429 mg of this mineral a day. If taking a supplement, an adult should take 75-1,00 mg of this mineral a day. Consulting a physician is a good way in order to determine the right dosage.
This supplement is safe but taking a large amount can lead to serious side effect which includes the following:
- Muscle weakness
- Fatigue
- Low blood pressure
- Drowsiness
- Irregular heart rhythm
- Coma
A person who is diagnosed with kidney failure or heart block is not suggested to take the supplements. The experts are strongly recommending the people to consult the physician in order to check whether it is safe or not to take it.
