How your body changes when you take magnesium every day
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You’ve certainly heard about the importance magnesium plays in the body, and I’m sure you’ve been advised to take supplements of this mineral at some point in your life. But are you fully aware of the extent it supports every foundational system in our physiology?
As a vital mineral and electrolyte, magnesium acts as a biochemical catalyst in over 300 enzymatic reactions throughout the human body.
In our fast-moving society, magnesium deficiency has now been seen quite frequently. This is usually the result of eating too many processed foods, having high amounts of dairy products, aluminum exposure, alcohol use, and the process of aging. Some diseases like Crohn’s and kidney problems may also lead to magnesium deficiency.
Finding out whether a deficiency exists can be difficult, but there are certain symptoms to look out for. Some of these include regular muscle cramps and twitching, poor bone and muscle structure, high blood pressure, and palpitations. Others could include asthma, loss of appetite, feeling dizzy, migraine headaches, bowel problems, feeling tired, and insomnia. Some people may also have symptoms such as tooth decay, feeling anxious, confused, or having seizures.
If you think your symptoms could possibly be due to a magnesium deficiency, then it would be wise to see a doctor to run tests.
The influence the magnesium has on the body extends far beyond basic nutrition, driving several critical physiological processes, thus the importance of taking it every day.
Energy Production & Metabolism: Magnesium is necessary to activate adenosine triphosphate (ATP), the primary energy currency of your cells. Without it, your body cannot efficiently convert carbohydrates, fats, and proteins into usable fuel.
Muscle & Nerve Function: Acting as a natural antagonist to calcium, magnesium regulates muscle contraction and relaxation. While calcium stimulates muscle fibers to contract, magnesium allows them to relax, thus preventing cramps, spasms, and tension. It also balances the nervous system by regulating key neurotransmitters.
Heart & Cardiovascular Function: Magnesium helps maintain a steady heartbeat, promotes healthy blood vessel dilation, and assists in regulating normal blood pressure levels.
Bone Structure & Density: With more than 50% of the body’s total magnesium stored in the skeleton, this mineral works alongside calcium and vitamin D to build, repair, and maintain strong bone tissue, NIH notes.
Brain & Sleep Regulation: Certain specialized forms, such as magnesium L-threonate, can cross the blood-brain barrier to support learning, memory, and cognitive function, while modulating GABA receptors to promote restful sleep.
Chromosomal Function: In the capacity of a key divalent cation, magnesium aids in the counterbalancing of negative charges on DNA strands and supports chromatin organization and proper chromosome condensation. It acts as a crucial cofactor in enzyme processes such as DNA replication and repair and contributes to the protection of genetic material against oxidation.
May Prevent Premature Birth: Due to its nature as a calcium antagonist in smooth muscles, magnesium helps to prevent uterine contractions. Treatment procedures involving magnesium-containing compounds (like magnesium sulfate injection) are often employed for delaying premature birth and ensuring neurological protection for the newborn’s brain.
Despite its importance to overall health and well-being, many individuals fail to consume adequate amounts of magnesium, which can result in various health issues.
Your eating habits play a huge role in keeping your magnesium levels where they need to be. A good place to start is adding more leafy greens, beans, nuts, and seeds to your plate with chia and pumpkin seeds being some of the best sources you can find. Avocados, salmon, edamame, and tofu are also great, nutrient-packed options to mix in.
It also helps to swap out processed carbs for whole grains like brown rice, quinoa, or whole-wheat bread, and you might want to try cutting back on dairy. Beyond just what you eat, it’s worth being mindful of aluminum; making small switches to aluminum-free cookware and deodorants can help lower your daily exposure.
*Medical disclaimed: This information is for educational purposes only and does not substitute for professional medical advice, diagnosis, or treatment. Always consult your doctor before starting any new supplement or making significant changes to your diet.
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