The German Nutrition Society said that magnesium is of great importance to health, as it participates in hundreds of vital processes in the body related to the muscles, nerves, bones, and heart.
Here is a quick look at the most important functions of magnesium in the body:
1- Muscles
Magnesium helps initiate movement and provides the energy needed for contractions. It – along with calcium – ensures that muscles contract and relax. Studies indicate that magnesium can affect athletic performance and reduce muscle pain.
2- Energy saving
Magnesium is necessary to provide the body with the necessary energy. It is also necessary for the formation of proteins and DNA, which metabolism also requires for energy processes.
3- Transmission of nerve impulses
Magnesium contributes to the transmission of nerve impulses throughout the body, which enhances the stability of the nervous system.
4- Regulating the heartbeat
Magnesium also plays an important role in the alternating contraction and relaxation of the heart muscle. Through nerve conduction, magnesium helps regulate the heartbeat and keep it in sync.
5- Reducing arteriosclerosis
A large heart study found that people with the highest levels of magnesium showed significantly less calcification in their coronary arteries than those with very low magnesium intake.
6- Regulating blood pressure
Magnesium supports the cardiovascular system, as it can help lower high blood pressure and enhance the effectiveness of blood pressure-lowering medications.
7- Relieve headaches and migraines
In a large study, people with higher magnesium and calcium intakes experienced fewer headaches or migraines. This may be because magnesium affects both nerve conduction and muscle relaxation.
8- Preventing diabetes
Magnesium is also beneficial for glucose metabolism, as a study evaluating several studies on this topic indicates that consuming sufficient amounts of it can reduce the risk of diabetes, stabilize glucose metabolism, and reduce long-term complications.
9- Reducing inflammation
Chronic low-grade inflammation promotes the development of diseases such as diabetes, high blood pressure, and cardiovascular disease in the long term. Inflammation occurs more frequently in cases of magnesium deficiency, and adequate magnesium intake can reduce the risk of inflammation.
10- Strengthening bones
Besides calcium, magnesium is also an important component of bone health; More than half of the magnesium in the body is stored in the bones, which helps prevent fractures associated with osteoporosis.
Daily quantity
The German Nutrition Society recommends consuming 300 mg of magnesium daily for women and 350 mg for men, noting that its food sources are whole grains, legumes, nuts, seeds, and leafy vegetables.
Mineral water rich in magnesium is also a practical and calorie-free source. It contains at least 100 mg of magnesium per liter, which provides about a third of the daily requirement.
In the event of a severe deficiency in the body, one can resort to taking nutritional supplements containing magnesium under the supervision of a doctor.