Magnesium plays an important role in bodily functions. It is required for more than 300 enzyme systems, including nerve function and blood glucose control. While the mineral is abundant in the body, many adults need more of it. Research shows that 68% of U.S. adults consume less than the recommended daily amount of magnesium, with nearly one-fifth of the population taking in less than half than necessary amounts.
Why Is Magnesium So Important?
In recent years, researchers have established a link between magnesium levels and inflammation. Research shows that at the cellular level, magnesium is responsible for reducing inflammation. When magnesium intake is increased in subjects with high chronic inflammation, the inflammatory response decreases.
Because many medical experts and scientific researchers believe that many chronic illnesses share the common root cause of inflammation, controlling the body’s inflammatory response is critical to staying disease-free and ensuring long-term wellness. Cardiovascular disease, high blood pressure, and diabetes are just a few of the illnesses commonly attributed to chronic inflammation. Moreover, individuals who already have chronic diseases could achieve better symptom control by reducing inflammation levels through added magnesium intake.
Additional Magnesium Benefits
Beyond controlling inflammation, magnesium contributes to heart health, bone strength, and energy creation. It also helps to create and repair RNA, supports muscle movement, and aids in mood regulation. In fact, individuals with the lowest magnesium intake levels have been found to be more at risk of developing depression.
How Can I Increase My Magnesium Intake?
First, it’s important to understand that your magnesium levels could be fine. Some common reasons for low magnesium levels include alcoholism, low dietary intake, and poor kidney functionality. Unless you have one of these or another preexisting condition which causes magnesium intake, you may not need to increase your levels.
Magnesium is found naturally in spinach, black beans, avocado, certain types of nuts, and enriched cereals. It is also found in many dairy products and whole grain foods. Thus, if you are already following healthy eating habits, you may be getting enough magnesium through your diet alone.
Nonetheless, deficiencies are possible. People with type 2 diabetes, gastrointestinal diseases, and older adults are more at risk for deficiencies. Early signs of deficiencies include nausea, diarrhea, confusion, weakness, vomiting, and fatigue. As the condition progresses, seizures, muscle cramps, numbness, tingling, and abnormal heartbeats can occur.
If you’re wondering whether your magnesium levels should be higher, talk to your doctor. They may recommend a serum magnesium test to assess your levels. If you are too low in the mineral, they may recommend taking a daily supplement to increase your levels and potentially improve your overall health.
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