Health & Wellness Hub

Why We Need Magnesium

Sep 12, 2023 3 mins reading time

Everything you need to know about why we need magnesium, how it functions in the body, signs of low magnesium levels and benefits of supplementation.

fit active couple jogging

In the realm of essential minerals, magnesium is a standout hero that’s required for many different metabolic functions within the body. 

This unassuming mineral plays a vital role in maintaining general health and wellness. From supporting protein synthesis to energy production, muscle function to cardiovascular health, magnesium is a multifaceted mineral that undoubtedly deserves our attention. 

In this article, we delve into the profound significance of magnesium for various bodily functions and explore why its levels can be challenging to measure accurately. 

We will also take a close look at some of the possible signs of low dietary magnesium levels and provide insights into the best dietary sources and the potential benefits of dietary magnesium supplementation.

Protein Synthesis

Protein synthesis is a fundamental process for cellular growth, repair, and overall health. Magnesium plays a critical role in this process by aiding the activation of enzymes that control DNA replication and RNA transcription. 

Without sufficient magnesium, these enzymatic reactions would be hindered, leading to compromised protein synthesis. As a result, the body's ability to build and repair tissues, create enzymes and hormones, and carry out essential biochemical reactions would be impaired.

Muscle Function

Magnesium is a major player when it comes to supporting optimal muscle function. It is involved in the relaxation and contraction function of the muscles, including those of the heart and skeletal muscles. 

During muscle contraction, magnesium helps regulate calcium influx into muscle cells, ensuring proper contraction. Insufficient dietary magnesium levels can lead to muscle weakness and cramping, when dietary intake is inadequate.

Muscle Relaxation and Contraction

The delicate dance between relaxation and contraction is necessary for various physiological functions, including heartbeat regulation, blood vessel tone, and healthy muscle contraction.

Magnesium's role in supporting muscle relaxation helps maintain the equilibrium necessary for these processes. 

By facilitating the relaxation of smooth muscles that line blood vessels and other organs, keeping dietary magnesium levels topped up may assist with supporting healthy heart function.

Nervous System Health

Nerves transmit messages throughout the body, facilitating communication between different systems. 

Magnesium plays a pivotal role in nerve function by regulating the flow of calcium in and out of nerve cells. 

This regulation ensures that nerve impulses are transmitted smoothly and efficiently. Low magnesium levels can disrupt this delicate balance.

Maintaining Bone Health

While calcium often takes the spotlight when it comes to bone health, magnesium is a key supporting player. 

Magnesium aids in the assimilation of calcium into bone tissue, contributing to bone density and strength. It also helps modulate parathyroid hormone activity, which plays a role in bone metabolism. 

Additionally, well balanced magnesium levels may help support bone health.

Energy Production: Fuelling the Cellular Engine

Energy production at the cellular level is a complex process involving various metabolic pathways. Magnesium is essential for converting carbohydrates, fats, and proteins into usable energy. 

It acts as a cofactor for many enzymes involved in these metabolic reactions, ensuring that energy production runs smoothly. 

Without adequate magnesium, the cellular engine sputters, leading to decreased energy production.

Maintaining Magnesium Levels in the Body

Determining the exact levels of magnesium in the body can be a challenging endeavour. Unlike some other minerals, magnesium doesn't have a readily available and accurate test to assess its status. 

The majority of magnesium resides within cells and bones, making it difficult to capture an accurate representation through conventional blood tests. 

Signs of Low Dietary Magnesium Levels

Recognising the signs of low dietary magnesium levels is crucial for maintaining overall general health and wellbeing. Some telltale signs include:

Fatigue: Low magnesium levels can lead to decreased energy production and impaired muscle function, contributing to feelings of tiredness and lethargy.

Nervous Tension: Mild Muscle twitching, tremors, and other signs of nervous tension can be indicative of dietary magnesium deficiency.

Muscle Cramping and Spasms: Magnesium's role in muscle contraction and relaxation makes it essential for relieving mild muscle cramps and spasms, when dietary intake is inadequate. Magnesium may also help support muscle relaxation due to its role in healthy muscle contraction. 

Dietary Sources of Magnesium

To maintain optimal dietary magnesium levels, it's important to include magnesium-rich foods in your diet. Some excellent dietary sources of magnesium include:

Leafy Greens: Spinach, kale, and Swiss chard are rich in magnesium and provide an array of other nutrients.

Nuts and Seeds: Almonds, pumpkin seeds, and sunflower seeds are packed with magnesium and healthy fats.

Whole Grains: Brown rice, quinoa, and whole wheat are wholesome sources of magnesium.

Legumes: Beans, lentils, and chickpeas are not only rich in magnesium but also provide fibre and protein.

Fish: Fatty fish like salmon and mackerel offer a dose of magnesium along with heart-healthy omega-3 fatty acids.

Bananas: This convenient fruit is a good source of magnesium and potassium.

The Potential Benefits of Dietary Magnesium Supplementation

While obtaining magnesium from a well-balanced diet is ideal, some individuals may benefit from magnesium supplementation

Individuals with an active lifestyle and those with dietary restrictions might have an increased need for magnesium. However, it may be a good idea to consult a healthcare professional before starting any supplementation regimen. When taking supplements, always read the label and follow the directions for use.

Magnesium is an unsung hero in the realm of essential minerals, influencing a multitude of bodily functions that are crucial for overall health. 

From supporting protein synthesis to facilitating muscle function, nerve health, cardiovascular well-being, and energy production, magnesium is a true multitasker. 

Despite its significance, accurately measuring magnesium levels can be challenging, and deficiency can manifest in various symptoms, including muscle cramps when dietary intake is inadequate.

Incorporating magnesium-rich foods into your diet is a practical way to ensure you're meeting your magnesium needs, and in certain cases, supplementation may provide added benefits. 

Embracing the role of magnesium in your health journey can lead to a more vibrant and energetic life. 

Other Articles

magnesium rich foods

Do You Really Need Extra Magnesium?