Magnesium Properties and Health Benefits

Magnesium is a mineral essential for human life. It plays a fundamental role in organic chemistry as it provides the key to producing energy. A deficiency of this mineral in the body produces various symptoms and deficiencies as it disrupts the chain that provides other minerals.

Some symptoms of magnesium deficiency include cramps and fatigue, but there is a complete list of what happens to the body when intake is below the recommended level. Additionally, maintaining an adequate level is necessary for the beneficial properties of magnesium; exceeding this can cause adverse reactions and unwanted contraindications, some of which can be very harmful. So let’s describe the good and bad aspects of the mineral with the symbol Mg.

Magnesium Properties

It is a substance that is part of all humans. A fundamental piece in biochemistry, it provides access to the energy from the food you consume. This is based on Grignard reactions and electrolytes which, broadly speaking, act on the processes of calcium, potassium, sodium, and chloride acquisition. Without a good balance and daily intake, cells are unable to absorb the minerals necessary to maintain organic life.

Some properties of magnesium are:

In addition to these magnesium benefits, it also helps regulate blood sugar levels and improves skin elasticity. It is one of the essential minerals for cell reproduction. This creates a rich set of dermal cells and elastic fibers to maintain a youthful and healthy appearance. This is thanks to its role in collagen and elastin production.

Regarding muscular and cardiac function, being a precursor to energy production in the body, it provides a consistent heartbeat rhythm, harmonious and without arrhythmias. This is possible because magnesium provides properties that relax muscle tension and regulates electrical function. With a good daily dose, muscles are more relaxed and ready to work. At the same time, it reduces muscle tension and provides energizing properties.

And if that wasn’t enough, more qualities of the Mg mineral include its role in bone material production, meaning regeneration of bone, tooth, and cartilage cells in general.

Magnesium Deficiency in the Body

One of the most common causes of magnesium deficiency is excessive or constant sweating. In high-performance athletes, with intense physical effort or prolonged activity where one has to keep moving and produces a lot of sweat, magnesium deficiency is common. Like other minerals, magnesium is eliminated from the body through sweat and urine, in addition to being consumed. When there is intense activity, these two factors cause levels to drop quickly, leading to deficiencies. The good news is that it is relatively easy to replenish the mineral. Just take a magnesium supplement to balance it.

Situations where there is significant stress and psychological pressure are conducive to a decrease and magnesium deficiency in the body. This is due to the release of the mineral into the bloodstream by the cells. The higher the anxiety, mental fatigue, and even psychological disorders, the greater the loss in the human body.

Symptoms

One of the symptoms of magnesium deficiency is experiencing muscle cramps or spasms. Additionally, you may notice excessive fatigue, generalized tiredness, slower recovery from physical exertion, and heart rhythm disturbances. Generally, the most common issues are muscular problems and mild headaches.

Some people with low levels over time may develop states of apathy and irritability.

Recommended Daily Dose

Generally, the recommended magnesium dose is 350 mg daily. Any adult with this amount should meet their organic needs. This amount is estimated to be adequate and safe to avoid adverse reactions.

Higher consumption could lead to unwanted side effects, though it’s always important to consider the person’s weight, height, and daily intake level.

Foods with Magnesium

Many foods are rich in this mineral. They provide a great supply in addition to containing vitamins and other beneficial substances for the body. Generally, the most recommended sources are vegetables and fruits, as they use magnesium to produce chlorophyll. Vegetables with intense colors typically contain a higher amount of magnesium.

Some foods that contain magnesium are:

However, when experiencing symptoms of a sudden drop or magnesium deficiency, a supplement can be used to restore balance in the body. This is usually dissolved in water or taken in tablet form.

Magnesium and Potassium

Potassium, like magnesium, is a very important mineral for health. It plays a role in neuromuscular channels and electrical impulses to the muscles. Additionally, it is part of the organic pH balance. It should be noted that to process potassium, the body needs magnesium. Therefore, it is important to take them together at certain times. Some athletes use magnesium and potassium tablets to prevent muscle cramps and promote accelerated recovery.

As mentioned earlier in this article, if you are an athlete, it is crucial to consume the recommended daily dose of both minerals. A natural source is bananas.

Collagen and Magnesium

These two substances are often combined to enhance the assimilation of the former. Collagen and magnesium supplements aim to make the most of collagen molecules. Generally, products you can buy provide a minimum amount of the mineral, just enough for the body to be more efficient in processing and generating new proteins. If you are interested, we have an article with lots of information about the properties of collagen with magnesium.

Magnesium Contraindications and Side Effects

When taking supplements, there is a possibility of experiencing mild gastrointestinal discomfort and certain stomach movements. This is due to the laxative properties of magnesium. The best way to avoid magnesium contraindications is to take it with food, that is, midway through meals.

People with hiatal hernia, acid reflux, and stomach acidity should take precautions when consuming some types of this mineral as they could worsen symptoms.

Other magnesium side effects may appear if the maximum recommended dose is exceeded. This is around 300 – 350 mg per day. Some of these include irregular heart rhythm, arrhythmias, lack of oxygen and difficulty breathing, decreased blood pressure, coma, and even death. Always consider the leaflet and the instructions or directions that accompany the supplement. Proper administration according to individual circumstances is very important.

Types and Formats

There are different forms and compositions of the Mg mineral. Depending on the type of action and the magnesium benefits you seek, it is advisable to take it in one form or another. It should be noted that its format affects the ease of preparation and ingestion.

However, regardless of the type of magnesium you take, once it enters the stomach, it converts to magnesium chloride and results in Mg++ ions. This is the form the body can utilize.

It is worth noting that generally, chloride, carbonate, and lactate are usually cheaper and thus more commonly used as supplements.

Differences Between Magnesium Chloride, Carbonate, and Sulfate

Magnesium chloride is the mineral with chlorine. It is used in medicine, food, and industry. Its symbol is MgCl2.

Magnesium carbonate is represented by the symbol MgCO3 and is composed of carbon dioxide. It is normally available as white salts, magnesite. It can be found directly in nature and thus extracted through mining. It is also possible to prepare it later along with carbonate ions and carbon dioxide.

Magnesium sulfate is known as Epsom salts or MgSO4. It is often obtained through the evaporation of seawater. Besides medicinal uses, it has industrial applications. The use of this type of salt is widely spread for bathing.

Which Magnesium Brand to Buy?

References:
* Regulation (EU) No 432/2012 of the Commission. Establishing health claims on foods.
* National Institutes of Health. http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/. Magnesium fact sheet for health professionals. 2013.
* New perspectives on the role of magnesium in the pathophysiology of the cardiovascular system. I. Clinical aspects. PMID:3914580
* University of Maryland Medical Center. Magnesium. May 7, 2013.