Magnesium is one of the most important minerals present in our body and it is involved in more than 300 biochemical processes in the body which also involves regulating your heartbeats and also helps in carrying out the functions of neurotransmitters in your body.
However, despite having extreme importance for vital functioning of Human body, it is estimated that more than 80% of the entire world’s adult population suffers from Magnesium deficiency.
- 1 What is Magnesium?
- 2 Types of Magnesium Supplements
- 3 Magnesium Deficiency
- 4 Dosage
- 5 Magnesium - Health Benefits
- 6 Best Natural Foods rich in Magnesium
- 7 Risks and Side Effects
What is Magnesium?
Magnesium is a mineral very essential for vital functioning of Human body and it is also a very effective electrolyte. Some of the main functions of Magnesium mineral include the likes of:
The levels of Magnesium in your body is controlled by the kidneys and they excrete magnesium into your urine everyday to control the level of Magnesium in your body.
Thus the amount of urinary excretion is reduced when there is a deficit of Magnesium and other essential electrolytes in your body. Magnesium is the fourth most abundant element in your body but it is the least abundant electrolyte in your body, but it is still extremely important in carrying out your body’s essential functions like metabolism, energy production and many more.
Although our body does not require Magnesium in huge amounts, we still must regularly consume Magnesium to prevent the deficiency of magnesium in our body and the problems related with Magnesium deficiency.
It is so because our body does not store Magnesium and it is consumed regularly by our body in daily functions like movement of muscles, production of hormones and beating of your heart.
Many times the regular diet we take might not be sufficient for our daily Magnesium needs and that is why you might need to consume some supplements to fulfill your body’s daily Magnesium needs.
Types of Magnesium Supplements
Magnesium supplements are now recommended by many health professionals to be consumed regularly in order to prevent its deficiency.
There are plenty of Magnesium Supplements available for Human use differing on their absorption rate and their bioavailability. These factors also depend on the type of magnesium supplement.
Following are some of the most common Magnesium Supplements available in the market.
Magnesium Deficiency is also known as Hypomagnesemia and it can have some negative effects on your body. Nearly 80% of the world’s adult population suffers from Magnesium deficiency and it might lead to the following side effects.
People who suffer from liver disorder and problems, heart diseases, inflammatory bowel diseases or diarrhea, might be at greater risk of being deficient in Magnesium. Magnesium is also connected to many other nutrients in the body like Calcium and Vitamins D and K.
Experts believe that Magnesium supplements are extremely important because they also counterbalance the high levels of Calcium in our body. Similarly, high levels of Calcium and Vitamins D and K can lower the levels of Magnesium in the body and might even lead to its deficiency.
Thus the safe limit for Magnesium consumption is nearly 350 mg for nearly every adult and one should always try to stay within this recommended dosage only.
In some cases however, the prescribed dosage can range anywhere between 800-1800 mg for several months for patients who suffer from conditions like irregular heartbeats and digestion problems.
Magnesium - Health Benefits
Best Natural Foods rich in Magnesium
If you do not want to eat artificial magnesium supplements, there are many natural foods too which are quite rich in Magnesium. These foods are-
Risks and Side Effects
You can never overdose on natural sources of Magnesium because any extra amount of Magnesium in our body is flushed out in the urine by our body. However, Magnesium supplements might have some side effects.
Magnesium supplements which contain carbonates, chloride and gluconate can cause some digestive problems. They might even cause some laxative effects and this might lead to Diarrhea and Nausea.
Whenever you dose more than 600mg of Magnesium, it leads to the production of osmotic activity in your body’s colon and intestines. This can overstimulate the bowels leading to constipation or indigestion.
Other side effects also include: Irregular beating of your heart, irregular blood pressure, irregular breathing patterns, slipping into coma and you might even die.