Magnesium: functions, health benefits, and food sources

Magnesium is present in our body mainly in the bones and soft tissue. It serves several vital functions in the body. It is essential and available in many foods. Yet many people still have deficiency of this mineral in the body. A quick recap of its functions in the body, health benefits, and list of foods rich in this mineral.

Magnesium and its body functions

Magnesium is in abundance in the body, It is a cofactor in approximately 300 enzymes in the body. These regulate the various important functions in the body such as synthesis of protein, muscle contraction, nerve function, control of blood glucose and also in the control of blood pressure.

Magnesium is crucial mineral for energy production, in the oxidative phosphorylation process, as well as in glycolysis. It is part of the structure of bones. It is involved in the synthesis of DNA, RNA, and also is part of the antioxidant glutathione. Magnesium helps in the active transport of potassium and calcium ion movements across cell membranes. This assists in nerve conduction, in contraction of muscles and also in beating of heart.

Health benefits

Magnesium is vital for energy production and muscle contraction. Hence it improves exercise performance. It pushes glucose into the body cells and removes lactate from site of production. Due to this, fatigue improves and muscle performance is also better. Studies in healthy adults and athletes have revealed that it boosts performance in this who consume it. It has role in brain function and mood. It can combat depression.

Several studies favor intake of magnesium to lower type 2 diabetes risk. 48% with diabetes had low magnesium levels in blood. But blood levels do not predict adequacy of the mineral in the body. The mineral lowers blood pressure readings and improves heart health. Risk of stroke also reduces. It also impacts blood cholesterol levels and decreases it. Its low level in body increases risk of body inflammation. This leads to aging and chronic diseases.

Low levels of magnesium have been linked with migraine. Some isolated studies have shown that supplement of it treats and prevents migraine. It also has a beneficial role in treatment of premenstrual syndrome (PMS). Lower levels are associated with osteoporosis. It is vital for bone strength.

It regulates neurotransmitters and improves sleep. The neurotransmitter, gamma aminobutyric acid is responsible for good quality sleep. It reduces time to fall asleep by an average of 17 minutes, studies have shown. The sleep quality and duration also improves with this mineral supplementation. It reduces anxiety.

Food sources

Nuts and seeds are good sources of magnesium. Pumpkin seeds are rich in it and so are the chia seeds. Almonds, cashew nuts, green leaves such as spinach, edamane, black beans, brown rice, and avocado also contains good quantities of this mineral. Other foods with abundance of this nutrient are salmon fish and halibut.

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Besides this, magnesium supplements also contain a lot of magnesium and can be an add on along with healthy foods.