Here, I will share with you the uses of magnesium in our body. You must be thinking what does magnesium do to your body. Well, the magnesium that is stored mainly in our bones, helps us in many ways. One of the magnesium uses in the body is to transform our food into energy, which in turn, our bodies produce hormones that are critical for the health of bone.
What does magnesium do to your body further? Well, it plays an important role in as many as 300 enzyme systems for regulating glucose control in blood and blood pressure. The uses of magnesium are also critical because of its role. It’s also in nerve function, heart rhythm, and activity of muscles. So, I guess you all got some fair idea about what magnesium do for the body.
Uses of Magnesium – Which foods are rich in magnesium?
In the introduction, you all must have got some idea about what does magnesium do to your body. Now, to enjoy the health benefits from magnesium, eat foods which are full of fibre. These food items can be – Green and leafy vegetables like spinach, kale, broccoli, squash, nuts (almonds), cereals, seeds, and legumes.
Adding to them, various milk and dairy products, like chocolates and coffee, can offer the needed magnesium. Also, you will find magnesium from your tap water if it is hard. Otherwise, you may go for magnesium supplement if you think that your levels are low to enjoy the magnesium uses in the body. The supplements can be in the form capsules, tablets or transdermal spray.
What does magnesium do to your body?
Well, the uses of magnesium in our body are many and very critical. In this section, I will clearly elaborate on the uses to clear doubts on what magnesium does to your body. The health benefits from magnesium are all tried and tested and also based on research. According to the report of United States National Institutes of Health, the uses of Magnesium includes the regulation of various biochemical reactions in the body, synthesis of protein, nerve and muscle function, and many more.
Easing off sleeplessness
What does magnesium do to your body? It helps in ending your sleep trouble. It is one of the most potent solutions if you are suffering from sleeplessness. This is also fact-based. According to the One double-blind, controlled by placebo clinical trial, the results were satisfying. The UK-based research compared the effects of placebo with that of a magnesium supplement in elderly people suffering from sleeplessness.
The volunteers either received a placebo or magnesium of 500mg over a period of eight weeks. They were asked to track the trend of their sleeplessness during this period. It is found that the group that took magnesium slept for longer and created more sleep hormone melatonin. The uses of magnesium are such that, they considerably less time to drop off, had lesser stress hormone cortisol in the blood, and didn’t wake up early compared to the other group.
Uses of Magnesium – Reduces type 2 diabetes.
The second most critical use of magnesium is to reduce or cure type 2 diabetes. A diabetic patient is always at a loss of magnesium. So, I am sure your query what does magnesium do to your body is answered once again. As per research consuming, foods rich in magnesium has reduced the menace of type 2 diabetes. The magnesium-rich foods can be – beans, nuts, whole grains, green, and leafy vegetables. According to the Association For Magnesium Research, a dosage of 240-480mg magnesium supplement daily can help diabetes patients.
Magnesium helps in heart health.
What does magnesium do to your body? Well, many things, as I have spoken about above. But the uses of magnesium just does not seem to end. In case you are suffering from heart problems, do not worry! Take magnesium intake to help reduce it. One of the major magnesium uses in the body is keeping a good heart.
The various studies on populations have found that proper intake of magnesium protects people against various cardiovascular problems. This includes – stroke, high blood pressure, and heart disease. A 2018 review in the UK, stated that there is adequate evidence about the health benefits from magnesium for reducing heart problems.
Uses of magnesium – Prevents migraines.
I will here talk about other research that compared placebo with a supplement that contains magnesium, coenzyme Q10, and riboflavin to treat migraine. There were 130 participants. They took it over a period of three months. The researchers tracked the frequency of the migraine, checked pain and the impact on their daily life. The group that took magnesium, the uses of magnesium become evident. The days of migraine attack were reduced by nearly 1/3rd, from 6.2 days to 4.4 days. So, if you still think what does magnesium do to your body, then you have your answers stated above.
May Help Reduce Symptoms of Depression
Well, the uses of magnesium are also to the extent of reducing depression too. It is found that if you have lower levels of magnesium, then it is a symptom of depression. In fact, a study over 8,800 people concluded that adults with age 65 and below exhibited the lowest levels of magnesium. This had a 22% or greater risk of depression.
What does magnesium do to your body? Well, it helps to regulate all your brain function and mood. Several research works suggested that magnesium supplement may have the capacity to reduce depression. Such are the uses of magnesium.
Although the health benefits from magnesium in curbing depression is promising, experts still believe that more scientific study on this aspect is required to put a stamp on this.
Uses of Magnesium – Who needs the most?
The content of magnesium in bone decreases with age, so older people between 65-74 must be careful with their diet and intake more magnesium-rich foods to utilize the uses of magnesium. The same is suggested by the National Diet And Nutrition Survey. The uses of magnesium thus finds more resonance in older adults.
Uses of Magnesium – Magnesium content in food
|Food Items||Amount||% based on 400 mg/day|
|Pumpkin seeds||0.25 cup (16 grams)||46%|
|Spinach, boiled||1 cup (180 grams)||39%|
|Swiss chard, boiled||1 cup (175 grams)||38%|
|Black beans, cooked||1 cup (172 grams)||30%|
|Flaxseeds||1 ounce (28 grams)||27%|
|Beet greens, boiled||1 cup (144 grams)||24%|
|Almonds||1 ounce (28 grams)||20%|
|Cashews||1 ounce (28 grams)||20%|
|Dark chocolate||1 ounce (28 grams)||16%|
|Avocado||1 medium (200 grams)||15%|
|Tofu||3.5 ounces (100 grams)||13%|
|Salmon||3.5 ounces (100 grams)||9%|
Well, the above information is based on research done by verified agencies and journals. So what does magnesium do to your body? Do I need to speak further? The uses of magnesium are out in the open. I will not recommend a high intake of magnesium supplement, which is more than 400mg. It may cause diarrhoea. However, regular intake of 400mg or less will exhibit the health benefits from magnesium. And, on the other hand, NHS, recommends women to have 270mg a day. I wish people everywhere will now be more aware of the uses of magnesium and will take it regularly to be a healthier person.