Magnesium replaces the melatonin hormone. Until today, we had learned that the melatonin hormone is only taken in dark environments during sleep and is very important for growth, development, and protection from diseases. Research indicates that magnesium intake significantly increases this hormone.
Magnesium is the second most abundant intracellular mineral and plays a critical role in the energy production of every cell. Facilitating energy-producing reactions is among the most important benefits of magnesium. The enzymes that trigger energy production are dependent on magnesium, and its deficiency can manifest as chronic energy deficiency. Many chronic fatigue patients have low magnesium levels in their red blood cells, but it appears that using magnesium supplements helps reduce chronic fatigue and increase energy levels.
A Healthier Heart
Magnesium regulates heart rate, opens blood vessels, and prevents blood clotting and heart attacks. Magnesium is thus important for maintaining a healthy circulatory system.
Other Benefits
Magnesium is a very important component in many essential chemical reactions in our body and is also a key element in hundreds of enzyme systems. It has been scientifically proven that magnesium is also beneficial for many conditions including cramps, asthma, kidney stones, diabetes, high blood pressure, migraines and tension headaches, premenstrual tension, and osteoporosis.
Its Deficiency Affects the Entire Body
Naturally, a deficiency of magnesium, which has such a widespread function in the body, is a condition that affects the whole body. Symptoms of deficiency include fatigue, stress, mood swings, muscle cramps and tremors, nausea, decreased mental concentration, and insomnia.
A link has been established between insufficient magnesium intake and some cardiovascular diseases. Research conducted in various regions of Sweden has shown that the death rate from heart attacks among people living in areas with higher magnesium content in drinking water is lower than in other regions.
Magnesium intake through food is decreasing due to dietary changes and eating habits. Although magnesium is found in plants, the amounts in them are also gradually decreasing due to the fertilizers used and soil processing.
Magnesium Sources
The magnesium requirement is on average between 280-350 mg for men and women. While it is found in many foods, the best magnesium sources are all whole grains, walnuts, oranges, grapes, cocoa, potatoes, chicken meat, whole wheat bread, nuts like hazelnuts, almonds, barley, peanuts, cashews, pumpkin seeds, dates, dried figs, dried apricots, cocoa, dark chocolate, apricots, bananas, avocado, and legumes.
The best magnesium source is the unboiled water we drink.
In addition to these, dark green leafy vegetables like arugula, spinach, lettuce, and parsley can also be considered good magnesium sources.
Fish, meat, and milk also contain magnesium, albeit in small amounts. Magnesium deficiencies are seen in the Western diet, where more processed foods are consumed. High consumption of tea and coffee can also accelerate the depletion of magnesium stores. Considering that about 100 grams of almonds or cashews contain approximately 270 mg, and one thin slice of whole wheat bread contains 30 mg of magnesium, meeting the requirement is not difficult at all.
Especially during stressful times, keeping a handful of almonds or cashews on hand can protect your body from the harmful effects of stress.
Supplements Should Be Under Doctor's Supervision
Those who use alcohol, experience intense stress, diabetics, those using birth control pills, and those using diuretics that increase magnesium excretion may benefit from magnesium supplementation.
Magnesium supplements can help regulate mood and also support the treatment of insomnia, which increases with aging.
There are magnesium supplements in various forms sold on the market. Magnesium supplements should not be taken with meals as they weaken stomach acid. Like most medications and dietary supplements, magnesium can also interact with the absorption of some medications and its use may be inadvisable in some diseases. Therefore, before taking magnesium supplements, you should consult your doctor.
