Magnesium is a mineral that is essential to the human body. It plays a role in over 300 biochemical reactions and is needed for proper muscle and nerve function, heart rhythm, immune function, and bone strength.

Despite its importance, many people do not get enough magnesium in their diet. This article will explain why magnesium is crucial and how to get enough of it.

The Importance of Magnesium

Magnesium is involved in many important functions in the body. It helps regulate blood sugar levels, maintains a healthy heart rhythm, aids in the production of energy, and supports the immune system.

Magnesium is also important for bone health, as it helps with calcium absorption and bone formation. Additionally, magnesium is involved in the synthesis of DNA and RNA, and is necessary for protein synthesis.

Research suggests that getting enough magnesium may reduce inflammation, improve sleep quality, reduce stress, and lower the risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer.

Magnesium Deficiency

Despite its importance, many people do not get enough magnesium in their diet. In fact, it is estimated that up to 80% of adults in the United States may be deficient in magnesium.

Some common symptoms of magnesium deficiency include muscle cramps, weakness, fatigue, irritability, and irregular heartbeat. Severe magnesium deficiency can lead to more serious symptoms such as numbness and tingling in the extremities, seizures, and personality changes.

Magnesium deficiency can be caused by a number of factors, including poor diet, alcoholism, gastrointestinal disease, and certain medications. It is important to speak with a healthcare professional if you suspect you may be deficient in magnesium.

How to Get Enough Magnesium

The recommended daily intake of magnesium varies depending on age and gender, but ranges from 300-420 mg for adults. There are many dietary sources of magnesium, including:.

Leafy greens such as spinach and kale
Nuts and seeds such as almonds, cashews, and pumpkin seeds
Whole grains such as brown rice, quinoa, and oatmeal
Beans and legumes such as black beans, chickpeas, and lentils
Fatty fish such as salmon and mackerel
Dark chocolate

In addition to dietary sources, magnesium supplements are also available. It is important to speak with a healthcare professional before starting any new supplement regimen, as too much magnesium can have adverse effects.

Additionally, magnesium supplements can interact with certain medications, so it is important to discuss any supplements with a doctor.

Another way to get more magnesium is through transdermal magnesium therapy. This involves applying magnesium oil or lotion to the skin. The magnesium is absorbed through the skin and can be an effective way to increase magnesium levels in the body.

However, it is important to only use high-quality magnesium products and to speak with a healthcare professional before starting any new therapy.

Magnesium and Exercise

Getting enough magnesium is particularly important for athletes and active individuals. Magnesium is involved in muscle function and is necessary for proper muscle contraction and relaxation.

It also helps regulate energy production and is important for endurance and performance.

Research suggests that magnesium supplementation may improve exercise performance in athletes and reduce inflammation and oxidative stress associated with exercise.

However, as with any supplement, it is important to speak with a healthcare professional before starting any new supplement regimen.

Conclusion

Magnesium is a crucial mineral that is involved in many important functions in the body. Despite its importance, many people do not get enough magnesium in their diet and may be at risk for deficiency.

The best way to get enough magnesium is through a healthy diet that includes a variety of magnesium-rich foods. Supplements and transdermal therapies are also available, but it is important to discuss any new supplement regimen with a healthcare professional.

For athletes and active individuals, getting enough magnesium is particularly important for performance and recovery.