Studies indicate that magnesium can affect athletic performance and reduce muscle pain.
Energy Supply Magnesium is essential for providing the body with the energy it needs. This may be because magnesium affects both nerve conduction and muscle relaxation.
Diabetes Prevention Magnesium is also beneficial for glucose metabolism; a study that evaluated numerous studies on this topic indicates that consuming adequate amounts of it can reduce the risk of diabetes, stabilize glucose, and reduce long-term complications.
Reducing Inflammation Chronic low-grade inflammation increases the risk of long-term diseases such as diabetes, high blood pressure, and cardiovascular disease. Inflammation occurs more frequently in cases of magnesium deficiency, and consuming adequate amounts of magnesium can reduce the risk of inflammation. Strengthening Bones In addition to 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 related to osteoporosis.
Daily Amount The German Nutrition Society recommends consuming 300 mg of magnesium per day for women and 350 mg for men, noting that its dietary sources include whole grains, legumes, nuts, seeds, and leafy vegetables.
Magnesium-rich mineral water is also a practical, calorie-free source; it contains at least 100 mg of magnesium per liter, providing about a third of the daily requirement. In case of a severe deficiency in the body, magnesium-containing supplements can be taken under a doctor's supervision.
Here's a quick look at the most important functions of magnesium in the body:
Muscles Magnesium helps initiate movement and provide the energy needed for contractions; it, along with calcium, ensures muscle contraction and relaxation. Through nerve conduction, magnesium helps regulate heartbeats and maintain their synchrony.
Reducing Arteriosclerosis A large-scale heart study found that people who consumed the highest levels of magnesium showed much less calcification in the coronary arteries compared to those who consumed very small amounts of magnesium.
Regulating Blood Pressure Magnesium supports the cardiovascular system; it can help lower high blood pressure and enhance the effectiveness of blood pressure medications.
Relieving Headaches and Migraines In a large-scale study, people who consumed larger amounts of magnesium and calcium suffered from headaches or migraines less.
The German Nutrition Society stated that magnesium is of great importance for health; it is involved in hundreds of vital processes in the body related to muscles, nerves, bones, and the heart.
It is also necessary for the formation of proteins and DNA, which are also required for metabolism and energy processes.
Transmission of Nerve Impulses Magnesium contributes to the transmission of nerve impulses throughout the body, enhancing the stability of the nervous system.
Regulating Heartbeats Magnesium also plays an important role in the alternating contraction and relaxation of the heart muscle.
