If you have ever wondered what magnesium is and why you need to consume it, you are not alone. The magnesium in our bodies plays an integral role in regulating energy levels, nerve transmission, and the calcification of our tissues. Here we will discuss the benefits of magnesium and its sources. We will also discuss the benefits of taking high doses of magnesium, which is one of the most important minerals for our bodies. Here are some magnesium facts to keep in mind: Symptoms of deficiency A magnesium deficiency, also known as hypomagnesemia, is a condition in which the body is deficient in magnesium. Although less than 2% of the population is affected by magnesium deficiency, its risk is higher in patients with alcohol use disorder and diabetes, as well as people with digestive disorders. In addition to inadequate absorption, certain health conditions can lead to low magnesium levels, including celiac disease and chronic diarrhea. One symptom of magnesium deficiency is muscle cramping. Lack of magnesium can lead to calcification in arteries and muscle tissue, which causes these muscles to cramp. Taking magnesium supplements can help reduce the muscle cramping that is common with PMS. However, it is important to note that magnesium deficiency can cause other deficiencies as well. Listed below are symptoms of magnesium deficiency. Fatigue. People with magnesium deficiency may experience extreme fatigue. Their muscles may feel weak or achy. This is because a lack of magnesium can cause a drop in potassium levels in the cells. Magnesium deficiency may also lead to exhaustion and fatigue. For those who are not aware of their magnesium deficiency, these symptoms can cause exhaustion and poor performance. Muscle cramps, weakness, fatigue, and sleepiness are some of the common symptoms of magnesium deficiency. Other signs include weakness and a lack of appetite. If left untreated, magnesium deficiency can result in low levels of calcium and potassium in the blood. Even worse, it can result in coronary spasms and abnormal heart rhythm. Symptoms of magnesium deficiency can be subtle or obvious. Sources of magnesium Most of us get a little bit of magnesium in our diets from the foods we eat, and this mineral is present in green leafy vegetables and nuts. Milk products contain a significant amount of magnesium, but many of us are not getting enough. Some breakfast cereals even contain magnesium. Other dietary sources of magnesium include nuts, seeds, and soy products. You can also eat a lot of green leafy vegetables. One source of magnesium is tofu. 100 grams of raw firm tofu contain 58 mg of magnesium. Tofu can be cooked before eating, and tofu with peanut butter and Greek yogurt can be blended for a healthy smoothie. Avocados also contain magnesium and are great for smoothies. If you donҴ like tofu, you can also add them to other foods, such as bananas, avocado, and Greek yogurt. In addition to its roles in the body, magnesium plays an important role in bone formation and homeostasis. It influences the activity of osteoblasts and osteoclasts, as well as the active form of vitamin D. Several population-based studies have shown positive correlations between magnesium intake and bone mineral density. However, the level of magnesium in the blood is only 1% of the total body. It is also important to note that only the free, ionized form of magnesium is physiologically active. Protein-bound and chelated magnesium buffer the free pool of magnesium, serving to act as buffers. They are involved in over 300 essential metabolic reactions in the body. Fish are also rich in magnesium. One cup of cooked salmon, mackerel, and halibut has approximately 168 mg of magnesium. Additionally, they are a good source of omega-3 fatty acids, which can reduce inflammation. Leafy greens are another great source of magnesium. They also provide important amounts of fiber and healthy unsaturated fats. The average American consumes about six to eight cups of leafy greens a day. Health benefits of magnesium Listed below are the many health benefits of magnesium. It is the fourth most abundant mineral in the human body. It is essential to human health and plays a major role in many aspects of life, from muscle and nerve function to blood pressure and glucose levels. In addition to being essential for cellular metabolism, magnesium is also crucial for heart rhythm and a healthy heart. In addition to these benefits, magnesium also has beneficial effects on many other conditions, including osteoporosis, diabetes, back pain, and various psychiatric disorders. Most Americans donҴ get enough magnesium in their diets. However, a good way to supplement your diet is to increase your intake of this mineral. It is found in a variety of whole foods, including whole grains, beans, and dark leafy vegetables. Unfortunately, 90 percent of Americans donҴ get enough produce each day, and so they arenҴ getting the magnesium they need to stay healthy. Magnesium is an essential mineral for a number of physiological and biochemical functions, and a diet high in this mineral will keep you feeling vibrant. Research shows that adequate magnesium intake prevents bone loss. In addition, it enhances the absorption of calcium, a vital nutrient for bone health. In addition, it is associated with improved mood and reduced risk of bone fractures among the elderly. Magnesium can also help regulate blood pressure. This can have broad cardiovascular benefits. The above-mentioned health benefits of magnesium are just a few of the many reasons to include it in your diet. Besides being essential for human survival, magnesium also improves the way our hearts function. Several studies have shown that people who consume adequate amounts of magnesium in their diet have a lower risk of developing cardiovascular disease. Similarly, a study in Nutrients journal found that people who consumed at least 320 mg of magnesium a day reduced their risk of developing type 2 diabetes by eight to 13 percent. It is also important for immunity and has been studied as a potential treatment for COVID-19 virus. High doses of magnesium Acute intake of high doses of magnesium has been associated with bone lesions in animals and humans. Increased magnesium intake was associated with an increased risk of lower arm and wrist fractures, as well as an increased risk of falls. Low magnesium levels are also associated with insulin resistance. Non-diabetic individuals with low serum magnesium levels are at a higher risk of experiencing insulin resistance, glucose intolerance, and elevated blood glucose. Despite its generally benign nature, high-doses of magnesium have been associated with health problems and adverse reactions. While it has been used to treat ASD, it is most effective for those with constipation, migraine-like symptoms, chronic pain, chronic fatigue, or restless legs. Supplementation has also been associated with improved symptoms of insulin resistance, inhibitory-excitatory balance, and hyperactivity/impulsivity. However, taking supplemental magnesium is not recommended for healthy adults. Studies have shown that high-dose magnesium infusions may reduce the length of hospital stay in critically ill patients. However, this has not been proven. While magnesium has a therapeutic role in the control of pain and analgesia, there is still no reliable evidence that magnesium therapy can reduce the risk of neurological damage and death. In the meantime, high-dose magnesium is recommended for patients with acute asthma. So, what should you expect? It has many uses, including prevention of cardiovascular disease, cardiovascular artery disease, and heart valve disease. In addition, it has been found to reduce the risk of heart attack, stroke, and metabolic syndrome. High-doses of magnesium may also lower your risk of cardiovascular disease. These studies are important because high-doses of magnesium can reduce the risk of coronary heart disease. Therefore, the benefits of high-dose magnesium supplementation should not be overlooked. Side effects of high doses of magnesium Although the side effects of high doses of magnesium are generally minimal in the average healthy adult, they may increase in people with certain medical conditions. High magnesium levels are more likely in people who have impaired kidney function, kidney failure, or are taking other drugs that decrease magnesium absorption. Patients with cancer are also at risk, as chemotherapy reduces blood-cell counts. As a result, red blood cells may rupture, spilling magnesium into the body. People with impaired kidney function may also be at risk of magnesium overdose. While healthy kidneys normally remove excess magnesium through urine, those with impaired kidney function are at higher risk of overdose. The impaired kidneys fail to excrete the excess magnesium from the body as efficiently as healthy kidneys do, which results in a buildup. Patients with kidney disease should discuss the potential risks and benefits of taking magnesium with their physician, as magnesium may cause other side effects. A common side effect of magnesium supplementation is drowsiness. Many people take magnesium supplements at night with dinner, to avoid a magnesium slump midway through the day. Additionally, magnesium may interact with different drugs or nutrients, leading to a range of adverse side effects. As a result, it is important to talk with your doctor or the coordinator of the organ transplant program before using this supplement with your child. If you are unsure about the safety of magnesium supplements, contact your childҳ transplant doctor or clinic immediately to discuss your concerns. A meta-analysis of 22 randomized, placebo-controlled trials conducted on patients with hypertension reported positive results in the treatment of this disease. The supplementation of magnesium with these drugs reduced both systolic and diastolic blood pressure. Higher doses of magnesium decreased the risk of hypertension by eight to twenty-five mmHg. In this meta-analysis, magnesium supplementation reduced the risk of hypertension by 8% for participants.