Magnesium is an important dietary mineral and is essential for processing ATP and for healthy bones. Magnesium ions play a critical role in nucleic acid chemistry hence it is not only very important for humans for also for all form of life. Over 250 enzymes in our body needs Magnesium for proper catalytic action. Magnesium is one of the quantity minerals and at any point of time a fully grown human body contain about 24 grams of magnesium.
Magnesium – Sources
Raw nuts, soya beans, cocoa, spinach, green leafy vegetables, sea vegetables, tomatoes, beans, legumes, ginger, cumin and cloves are very rich source of magnesium. It is also present in various fruits and seeds.
Biological Functions of Magnesium
Magnesium is required by the body for various important biological functions like ATP synthesis. The other important biological functions of Magnesium are:
- Magnesium appears to facilitate calcium absorption
- It faciliatates the proper functioning of numerous enzymes in our body
- Maintains proper level of potassium in our body
- Influences fat and Phosphate absorption in the body and indirectly controls the weight
- It plays an important role in carbohydrate metabolism
Magnesium – Deficiency
Some of the symptoms of magnesium deficiency are restlessness, dizzyness, muscle weakness and fatigue. A deficiency may worsen insulin resistance and lead to diabetes. Deficiency may cause irregularity in heart beat. Recent studies have proved that magnesium deficiency can lead to depression. When the levels of magnesium in Cerebral spinal fluid goes below a certain level, it leads to depression and suicidal thoughts.
Magnesium – Requirements and supplements
On an average for a normal individual the daily requirement of magnesium is 420 mg/day. However the intake of majority of the people is less than this. Magnesium over dose is very rare as our kidneys excrete the excess magnesium. Kidneys play a vital role in maintaining the correct magnesium levels in the body however it cannot do anything when the supply of magnesium is way too less. The major reason for magnesium deficiency is extensive agriculture without crop rotation and natural manure and natural fertilizers. All the artificial fertilizers today don’t have magnesium in them and the soil gets depleted of magnesium.
So it becomes important to consume well grown organic foods that are rich in magnesium. We always recommend natural sources of nutrients. If you don’t have the time to pick the right food for you, you can opt for a multi-nutrient supplement. However read more about the risks involved using nutrient supplement before opting for supplements.