What is magnesium? Magnesium is an essential mineral that plays a crucial role in over 300 enzymatic reactions in the human body. It is the fourth most abundant mineral in the body and is found mainly in bones, muscles and soft tissues.. Magnesium is necessary for protein synthesis, muscle and nerve function, blood sugar control, and blood pressure regulation. It is also vital for energy production and the metabolism of calcium, potassium, and sodium.
Magnesium cannot be produced naturally by the body, so it must be obtained through diet. Fortunately, Many natural foods are rich in magnesiumand supplements are also available to help maintain adequate levels of this essential mineral.
Health Benefits of Magnesium
Magnesium offers many health benefits. Here are just a few:
- Magnesium is essential for muscle and nerve function. It helps in the contraction and relaxation of muscles and is essential for the transmission of nerve signals. A severe magnesium deficiency can cause cramps, spasms and muscle weakness.
- Participates in the production of adenosine triphosphate (ATP), the body's main energy molecule. It helps reduce tiredness and fatigue, maintaining high energy levels throughout the day.
- Contributes to the development and maintenance of strong, healthy bones. Magnesium facilitates the absorption of calcium, another mineral essential for bone health, and plays a very important role in the regulation of parathyroid hormones which affect calcium metabolism.
- Helps glucose metabolism and insulin productionMaintaining adequate levels of magnesium in the body may help prevent insulin resistance and reduce the risk of type 2 diabetes.
- Maintains a stable heart rate and regulates blood pressure. Magnesium acts as a natural vasodilator, helping to relax blood vessels and improve blood circulation, essential for cardiovascular health.
- Helps maintain normal psychological function, reducing stress and anxiety. Magnesium influences the production of neurotransmitters such as serotonin, which affect mood and emotional well-being.
- Contributes to the normal functioning of the immune systemhelping the body defend itself against infections and diseases.
What is the recommended dose of magnesium?
There recommended daily dose of magnesium This varies depending on each person's age, gender and conditions. In general, here are the recommended values:
- adult men: 400-420 mg per day.
- adult women: 310-320 mg per day.
- Pregnant women: 350-360 mg per day.
- Breastfeeding women: 310-320 mg per day.
For children, the recommended dose is lower and varies depending on age:
- Children from 1 to 3 years old: 80 mg per day.
- Children aged 4 to 8: 130 mg per day.
- Children aged 9 to 13: 240 mg per day.
To maintain normal bodily function, it is important to ensure that you achieve adequate levels of magnesium through diet or supplements if necessary. Otherwise, we could suffer hypomagnesemia.
What is hypomagnesemia?
There hypomagnesemia is a condition characterized by abnormally low levels of magnesium in the blood. It can be caused by insufficient magnesium intake, excessive magnesium loss due to poor kidney function, or problems with intestinal absorption. Other causes include excessive alcohol consumption, long-term use of certain medications (such as diuretics), and certain medical conditions such as Crohn's disease and type 2 diabetes.
Common Symptoms of Hypomagnesemia
- Loss of appetite, which may lead to weight loss and malnutrition.
- Nausea, vomiting and stomach discomfort.
- Constant feeling of tiredness, lack of energy and weakness.
- Painful, involuntary muscle spasms and cramps.
- Numbness, tingling and prickling in the extremities.
- Palpitations or abnormal heartbeats that can lead to arrhythmias.
- Irritability, anxiety, depression and frequent mood swings.
Foods rich in magnesium
To maintain adequate levels of magnesium, it is essential to include foods rich in this mineral in your diet. Some of those we can recommend are:
- Green leafy vegetables: spinach, chard and kale.
- Nuts and seeds: almonds, cashews, pumpkin seeds and chia seeds.
- Legumes: lentils, chickpeas, black beans and edamame.
- Whole grains: brown rice, oats, quinoa and barley.
- oily fish: salmon, mackerel and tuna.
- Yogurts and dairy products.
- Bananaswhich in addition to being rich in magnesium are an excellent source of potassium.
- Lawyerscontain unsaturated fats that are beneficial for the body.
Is magnesium good for sleep?
Yes, magnesium is good for sleep. This mineral plays a crucial role in the functioning of the nervous system and in the production of neurotransmitters that regulate sleep. Magnesium helps relax muscles and reduce levels of cortisol, the stress hormone. In addition, it also influences the regulation of melatonin, the hormone that controls the sleep-wake cycle.
Do you have trouble sleeping? Test AORA Evening! This will help you rest and to reconcile a deep and restorative sleep. AORA Night is formulated with natural ingredients that promote relaxation and quality sleep. It contains melatonin and passionflower, both known for their sleep-enhancing and stress-reducing properties.
What can I do if I am not reaching the recommended daily dose of magnesium?
As we have explained throughout the article, Failure to reach the recommended daily dose of magnesium can have negative health consequences –muscular, nervous, digestive, cardiovascular or bone problems, among others-. Therefore, if you fail to achieve the recommended values through your diet, the Food supplements They can be a natural and very effective solution. One of the products we can recommend is AORA Day.
AORA Day is a nutraceutical supplement designed to naturally increase energy and vitality. This product not only helps to strengthen defenses and improve performance, but it also reduces stress and anxiety levels, provides extra vitality and improves cognitive abilities. Of course, contains magnesiummaking it a great option for people looking to maintain adequate levels of this essential mineral in their bodies.
- With antioxidants that contribute to the body's cellular regeneration.
- Helps improve physical and mental performance in situations of fatigue.
- Helps improve mood during the day.
- It helps you to be more productive and efficient in your workplace.
- You will notice a very noticeable improvement in your ability to fall asleep.
- With ingredients of 100% natural origin.
Take advantage of our offer at AORA Día and try it at the best possible price!
