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Magnesium benefits, food sources, and magnesium supplement recommendations

Magnesium benefits, food sources, and magnesium supplement recommendations

MagnesiumIon is an important cation in human cells, involved in protein synthesis and muscle contraction, and more than 300 enzymes require magnesium ions to function, including all enzymes that utilize or synthesize ATP, or use other nucleotides to synthesize DNA and RNA. enzymes. Modern foods are easier to lose magnesium ions than processed and remanufactured, and insufficient magnesium ion intake will increase diabetes, Alzheimer's disease, attention deficit hyperactivity disorder, metabolic syndrome, migraine, osteoporosis and other problems.

Common uses of magnesium

1. Medical: The density of magnesium alloys is the closest to that of human bones, and has excellent comprehensive mechanical properties and unique biodegradation functions, and is used in medical metal materials. Magnesium supplements are used to treat magnesium deficiency and cramps.
2. Sports: Injection a few hours before intense exercise, or injection after intense exercise can make up for the loss of magnesium in the body. Gymnasts also often apply magnesium powder (MgCO3) to prevent slippage 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 alloy has the advantages of light weight, high specific strength, good shock absorption, not easy to age, good thermal fatigue performance, strong electromagnetic shielding ability, etc. It is widely used in automobile, military industry, electronic communication and other fields.

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Magnesium Health Benefits

1. Magnesium can reduce inflammatory markers: C-reactive protein, reduce the risk of infectious diseases, diabetes, cardiovascular disease, arthritis, inflammatory bowel disease, autoimmune diseases and various cancers.
2. Magnesium can affect the concentration of parathyroid hormone and vitamin D in the body, which helps to improve bone density and prevent osteoporosis.
3. Magnesium can inhibit the central nervous system, while producing anticonvulsant effect.

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Magnesium suitable for people

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

1. People who eat too much processed food and traditional dairy products, drink coffee, tea, beverages and sweets (which can lead to excessive intake of caffeine and sugar), often drink domestic water containing water softeners, and do not like to eat vegetables.
2. Patients with type 2 diabetes.
3. Middle-aged and elderly people who are supplementing calcium.
4. People who drink regularly.
5. People who engage in long-term high-intensity exercise.

Symptoms of Magnesium Deficiency

Magnesium deficiency can cause muscle cramps, cramps, depression, hormone problems, pregnancy discomfort, fatigue, insomnia, and affect bone health, but with a normal diet, magnesium deficiency is generally not a problem. Excessive magnesium can lead to diarrhea, poor respiratory function, coma, paralysis, central nervous system damage and other problems.

major source of magnesium

Seaweed, green leafy vegetables, whole grains, nuts and other foods are rich in magnesium. Magnesium availability is higher in animal foods and lower in plant foods. Calcium, phosphorus, oxalic acid, phytates, and underdigested fats interfere with magnesium absorption, while protein, lactose, vitamin D, and growth hormone promote magnesium absorption.

Magnesium intake considerations

1. People with heart block, intestinal diseases and people with poor liver and kidney function may have unknown risks.
2. Intravenous magnesium in people with myasthenia gravis may aggravate weakness and cause difficulty breathing.
3. Those with abnormal coagulation function or taking anticoagulants should consult a doctor before taking it.
4. Magnesium may interact with drugs such as antibiotics, tranquilizers, cardiac drugs, antimalarial drugs, penicillamine, levothyroxine, calcium ion blockers, etc., affecting drug action or absorption, and may even cause adverse effects.

foods rich in magnesium

  • kelp
  • seaweed
  • White sesame
  • black sesame
  • Peanuts
  • Cashew
  • Almonds
  • pine nuts
  • dried shrimp

Magnesium Health Products Recommended

Michael Yeung
Author: Michael Yeung

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