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MAGNESIUM

TOP BENEFITS OF MAGNESIUM

        • Relieves anxiety [3]
        • Support memory [3]
        • Improve sleep [5]
        • Improve mood [3]
        • Prevent high blood pressure [2]
        • Anti-inflammatory activity [7]
        • Important for energy-requiring metabolic processes [10]
        • Promote hair follicle growth [12]
        • Improve skin texture [13]

WHAT IS MAGNESIUM?

Magnesium is an essential mineral for the body's proper functioning. It helps to maintain regular blood pressure, strong bones, and a steady heartbeat. It is the body's fourth most abundant cation.


The majority of magnesium is found within cells; after potassium, it is the second most common intracellular cation. Nuts (cashews, peanuts, almonds), beans, bananas, apples, carrots, broccoli, and leafy greens are all good sources of magnesium.


Magnesium is a crucial cofactor for enzymes and is required for several metabolic processes. In addition, the mineral aids in blood pressure regulation and is required for RNA, DNA, and protein synthesis, among other things. It is involved in over 300 different metabolic pathways. Hormone receptor binding, muscular contraction, neuronal activity, neurotransmitter release, vasomotor tone, and cardiac excitability are all affected by this protein.


It is required for active potassium and calcium transport across the cell membrane. Magnesium is required for the efficient functioning of ATP [1]. An adult body has about 25g of magnesium, with 50 to 60 percent of it found in the bones and the remainder in the soft tissues. Blood serum contains less than 1% of total magnesium, and these levels are closely monitored [2].

MAGNESIUM KEY MECHANISMS

Brain

 

  • Relieves anxiety [3]
  • Support memory [3]
  • Relay signals between brain and body [4]
  • Prevent migraines [4]
  • Improve sleep [5]
  • Improve mood [3]

 

Heart

 

  • Maintains heartbeat [4]
  • Reduces risk of heart failure [3]
  • Prevent high blood pressure [2]
  • Strengthen heart muscles [6]
  • Protection from the stress of exercise [6]
  • Antioxidant activity [7]
  • Anti-inflammatory activity [7]
  • Reduces cholesterol deposition [7]
  • Prevent clot formation [7]

 

Pancreas

 

  • Aids release of insulin [8]
  • Maintain glucose level [8]

 

Bones

 

  • Create a balance between creation and removal of bones [9]
  • Reduces bone loss [9]
  • Promotes bone health [9]

 

Cellular Activity

 

  • Important for energy-requiring metabolic processes [10]
  • Nerve-tissues conduction [10]
  • Protein synthesis [10]

 

Eyes

 

  • Enhances blood flow [11]
  • Prevents against oxidative stress [11]

 

Hairs

 

  • Promote hair follicle growth [12]
  • Anti-stress (reduce hair loss) [12]

 

Skin

 

  • Reduce oil [13]
  • Prevent acne [13]
  • Improve skin texture [13]

 

Nail

 

  • Prevent ridges in nails [14]
  • Enhances nails growth [14]

 

Reproductive System

 

  • Reduce premenstrual syndrome symptoms [3]
  • Maintain a healthy menstrual cycle [15]
  • Maintain blood flow to the uterus in pregnancy [15]

MAGNESIUM CAN BE FOUND IN:

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REFERENCES

[1] M. J. Allen and S. Sharma., "Magnesium," 25 July 2021.. [Online]. Available: https://www.ncbi.nlm.nih.gov/books/NBK519036/. [Accessed 20 November 2021].
[2] "Magnesium," National Institutes of Health, [Online]. Available: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/. [Accessed 20 November 2021].
[3] Miho Hatanaka, "Why do we need magnesium?," Medical News Today, 6 January 2020. [Online]. Available: https://www.medicalnewstoday.com/articles/286839. [Accessed 20 November 2021].
[4] M. R. o. Ryan Raman, "What Does Magnesium Do for Your Body?," Healthline, 9 June 2018. [Online]. Available: https://www.healthline.com/nutrition/what-does-magnesium-do. [Accessed 20 November 2021].
[5] B. K. M. S. K. S. M. M. H. M. &. R. B. Abbasi, " The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial.," Journal of Research in Medical Sciences, vol. 12, no. 17, p. 1161–1169, 2012.
[6] J. Kelly, "Got Magnesium? Those With Heart Disease Should," WebMD, 9 November 2000. [Online]. Available: https://www.webmd.com/heart-disease/news/20001109/got-magnesium-those-with-heart-disease-should. [Accessed 20 November 2021].
[7] P. N. L. M. M. V. M. A. D. A. S. R. …. F. F. Severino, " Prevention of Cardiovascular Disease: Screening for Magnesium Deficiency.," Cardiology Research and Practice, pp. 1-10, 2019.
[8] "National Institutes of Health (NIH), Office of Dietary Supplements," 10 November 2019. [Online]. Available: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/. [Accessed 20 Novemebr 2021].
[9] H. D. O. Y. D. G. H. M. N. K. I. &. A. S. Aydın, " Short-Term Oral Magnesium Supplementation Suppresses Bone Turnover in Postmenopausal Osteoporotic Women.," Biological Trace Element Research, vol. 2, no. 133, p. 136–143, 2010.
[10] C. M. Maria José Laires, "Role of cellular magnesium in health and human disease," Research Gate, Vols. 1-3, no. 9, pp. 262-76, 2004.
[11] Ş. K. E. E. K. S. S. H. A. T. B. A. a. E. D. Feyzahan Ekici, "The Role of Magnesium in the Pathogenesis and Treatment of Glaucoma," Pubmed, 2014.
[12] M. Perez, "What Are The Benefits of Magnesium?," Sunday Edit, 18 April 2019. [Online]. Available: https://edit.sundayriley.com/benefits-of-magnesium/. [Accessed 20 November 2021].
[13] L. Lindgren, "The Unexpected Health Benefits of Magnesium," All Wellness, [Online]. Available: https://allwellnessmassage.com.au/Blog/The-Unexpected-Health-Benifits-of-Magnesium. [Accessed 20 November 2021].
[14] W. J.-D. a. M. Ketteler, "Magnesium basics," Clinical kidney journal, 2012 .
[15] HCRM, "How Does Magnesium Affect Female Fertility?," Heartland Centre, 8 SEPTEMBER 2014. [Online]. Available: https://www.heartlandfertility.com/blog/2014/09/08/how-does-magnesium-affect-female-146078. [Accessed 20 November 2021].