Magnesium's Benefits, Food Sources and Magnesium Supplement Recommendations

鎂Magnesium ions are important cations in human cells and are involved in protein synthesis and muscle contraction. More than 300 enzymes require magnesium ions to function, including all enzymes that utilize or synthesize ATP, or enzymes that use other nucleotides to synthesize DNA and RNA. Modern foods are mostly processed and reconstituted, which can easily lead to the loss of magnesium ions. Insufficient magnesium ion intake will affect bone health and brain health.

Common uses of magnesium

1. Medical: Magnesium alloy is closest to the density of human bones, and has excellent comprehensive mechanical properties and unique biodegradability, and is used in medical metal materials. Magnesium supplements are used to treat magnesium deficiency and spasticity.
2. Sports: Injecting a few hours before or after intense exercise can make up for the loss of magnesium in the human body. Gymnasts also often apply magnesium powder (MgCO3) to prevent slipping and increase friction.
3. Chemical industry: Magnesium is often used as a reducing agent to replace metals such as titanium, zirconium, uranium, and beryllium. In addition, magnesium can also react with halogenated hydrocarbons or halogenated aromatic hydrocarbons to synthesize Grignard reagents.
4. Military industry and other fields: Magnesium alloys have the advantages of light weight, high specific strength, good shock absorption, not easy to age, good thermal fatigue performance, strong electromagnetic shielding ability, etc. They are widely used in the fields of automobiles, military industry, electronic communications, etc.

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Health Benefits of Magnesium

1. Magnesium can lower inflammatory markers: C-reactive protein and protect cardiovascular health.
2. Magnesium can affect the concentration of vitamin D in the body, which helps improve bone density and prevent osteoporosis.
3. Magnesium can inhibit the central nervous system and produce anticonvulsant effects.

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People who are suitable for magnesium

Magnesium is one of the essential nutrients for the human body. The following groups of people should pay attention to the supplementation of magnesium:

1. People who consume too many processed foods and traditional dairy products, love to drink coffee, tea, beverages and sweets (which will lead to excessive intake of caffeine and sugar), often drink domestic water containing water softeners, and do not like to eat vegetables.
2. People who are concerned about blood sugar.
3. Middle-aged and elderly people who are taking calcium supplements.
4. People who drink alcohol frequently.
5. People who engage in long-term high-intensity exercise.

Symptoms of magnesium deficiency

Magnesium deficiency can cause muscle cramps, cramps, mood problems, hormone problems, pregnancy discomfort, fatigue, insomnia and other problems, and affect bone health, but in the case of a normal diet, there is generally no problem of magnesium deficiency. Excessive magnesium can cause diarrhea, poor respiratory function, coma, paralysis, central nervous system damage and other problems.

Main sources of magnesium

Foods such as seaweed, green leafy vegetables, whole grains, and nuts are rich in magnesium. The utilization rate of magnesium in animal foods is higher, while the utilization rate of magnesium in plant foods is lower. Calcium, phosphorus, oxalic acid, phytate and incompletely digested fat can interfere with the absorption of magnesium, while protein, lactose, vitamin D and growth hormone can promote the absorption of magnesium.

Magnesium intake precautions

1. People with heart block, intestinal disease, and poor liver and kidney function may incur unknown risks when using this product.
2. Intravenous magnesium may aggravate weakness and cause difficulty breathing in people with myasthenia gravis.
3. People with abnormal coagulation function or taking anticoagulants must consult a doctor before taking this product.
4. Magnesium may interact with antibiotics, sedatives, heart medications, antimalarial drugs, penicillamine, levothyroxine, calcium channel blockers and other drugs, affecting the action or absorption of the drugs and may even cause adverse effects.