Magnesium and its supplements are being talked about a lot because of the awareness of this mineral, which is central to many biological functions. From strengthening bones to producing energy, magnesium plays a key role in many biochemical reactions in the body.
However, despite the fact that magnesium is such an important mineral, its deficiency is very common and can result in fatigue, muscle pain and even heart problems. This is partly due to biological conditions and partly due to defects in lifestyle habits.
Why do we need to meet 100% of the daily requirement for magnesium?
Magnesium deficiency or deficiency in the body can cause irreversible damage to the body if not treated at the right time.
Results of the review study A link was found between the one released in August 2024 Magnesium and cognitive health. “Based on our assessment of the strength of the evidence, we conclude with moderate confidence that serum Mg is associated with all-cause dementia and cognitive impairment, characterized by a U-shaped pattern in which dementia The lowest risk is found around a serum Mg of 0.85 mmol/L,” the researchers said in a paper published in the journal Advances in Nutrition.
Understanding the relationship between magnesium and vitamin D
Another study published in the Journal of the American Medical Directors Association suggests that adequate magnesium intake may help prevent unhealthy aging. “Higher magnesium intake was inversely and independently associated with lower frailty risk, particularly frailty in community-dwelling older adults,” The researchers has said.
There is no problem meeting 100% of your daily magnesium requirement. Proper dietary choices and proper lifestyle habits can easily meet your magnesium needs.
Add magnesium directly to your diet.
The surest way to increase the amount of magnesium in the body is to consume foods naturally rich in this mineral. Whole foods, especially plant-based options, offer excellent sources of magnesium.
While almonds, cashews, pumpkin seeds, and sunflower seeds are great breakfast options, spinach is rich in magnesium. Quinoa, brown rice, oats, and whole wheat bread are great choices. Avocados and bananas are also rich in magnesium.
Recognize the symptoms of magnesium deficiency and start taking supplements.
In many cases, supplements are helpful for people who cannot get enough magnesium from their diet. There are many different types. Magnesium supplements: Magnesium citrate, glycinate, and oxide are some examples, each absorbed at a different rate with different effects.
Magnesium Citrate: Highly bioavailable and suitable for correcting deficiencies.
Magnesium Glycinate: Gentle on the stomach and ideal for improving sleep and relaxation.
Magnesium Oxide: Poorly absorbed but useful for constipation.
Increase magnesium absorption by adding foods that can help with this.
Even if you take magnesium through food, magnesium absorption is affected by certain factors. A balanced diet will enable your body to absorb and retain magnesium.
Magnesium is related to vitamin D. You should include foods that are rich in vitamin D, such as eggs, fatty fish, or exposure to sunlight. Promotes moderate protein intake. Magnesium absorption.
Avoid calcium as it can compete with magnesium for absorption. A heavy consumption of processed foods contains ingredients that reduce its absorption.
Stress can affect the body’s absorption of magnesium.
Drink at least 8-10 glasses of water daily, and incorporate stress-reducing activities into your routine. Evening meditation or a leisurely walk can be especially beneficial.
Stress hormones increase magnesium excretion by the kidneys. Exercises such as yoga, meditation, and deep breathing can reduce stress and preserve magnesium levels.
Check if your body is losing excess magnesium.
Certain foods and habits can lead to rapid depletion of magnesium from the body and may not replenish your body’s magnesium levels even if you are taking regular medications. For example, alcohol and caffeine increase urinary magnesium excretion.
Some conditions that affect magnesium levels include diabetes, gastrointestinal disorders, and kidney disease. Regular check-up and proper management of these conditions is essential.