Magnesium is an essential mineral, that is involved in a host of functions ranging from regulation of muscle and nerve function, blood sugar levels, blood pressure, to protein synthesis. Low magnesium levels have been linked to various health problems, including hypertension, heart disease, and diabetes. Rich dietary sources of magnesium include nuts, seeds, whole grains, and leafy green vegetables. Magnesium supplements may be necessary in case of deficiencies.

Introduction

Magnesium may not be the most well-known among the minerals, but it is certainly one of the most important. A trace element, like a backstage crew that keeps a theatre production running smoothly, magnesium quietly performs a multitude of essential functions in the human body, often without us even realizing it. Yet, despite its critical role, many people are not getting the required amount of magnesium in their diets which can be easily fulfilled by magnesium supplements like Ultra Magnesium by Vitabiotics. In this age of health and wellness, it's time for magnesium to take centre stage and get the recognition it deserves for its vital contribution to our well-being.

Daily Requirement of Magnesium

The daily requirement of magnesium, on an average, is 310 to 400 mg of magnesium for adults.2

Sources of Magnesium

Dark green leafy vegetables are the most common source of magnesium. The other sources include:

• Nuts – almonds and cashews
• Legumes – beans, peas, etc.
• Fruits – bananas, avocados, dried apricots, strawberries, etc.
• Whole grains – millet, brown rice, etc.
• Milk
• Soy products – tofu, soy flour, etc.2
• Seeds – pumpkin seeds
• Fish – salmon3

Additionally, you can easily correct the gap in magnesium requirements by consuming Ultra Magnesium tablets from Vitabiotics.

Magnesium: One Vitamin, Many Responsibilities

According to some research, magnesium participates in over 300 enzyme activities that aid in the regulation of biochemical reactions within the body. Among the various trace elements, magnesium supports many the following body functions: 

Heart Health

Magnesium governs nerve and muscle activity in the entire body, including the heart muscles. It assists in preserving a healthy heart rhythm and contributes to regulating blood pressure and cholesterol synthesis.3

Bone and Muscle Health

Magnesium has a vital role in maintaining normal bone structure. It does this by facilitating bone formation and bone density preservation as we grow older. Similarly, magnesium is involved in promoting calcium transport through the muscle during its contraction. It also enables the power stroke of muscular contraction by interacting with actin and myosin.4

Nerve Health

Eating magnesium food plays an essential role in nerve transmission and neuromuscular conduction. It also protects the nerve from damage caused due to excessive excitation.5

Metabolic Health 

Magnesium aids in reduction of insulin resistance and improves glycaemic control by regulating free intracellular free calcium in Type 2 diabetes patients.6

Sleep

Magnesium has a crucial function in promoting deep and restorative sleep by regulating specific neurotransmitters that soothe the nervous system and enable the brain to shift into a relaxed state.3

Stress Management

Magnesium aids in reducing cortisol levels. Cortisol is the hormone responsible for producing our reactions like fear, desire to run, sweating, palpitations, etc. in times of mental or physical stress.3

Metabolism of ATP

Magnesium aids in more than 300 enzymatic reactions by stabilizing them. These enzymatic reactions primarily include ATP-generating reactions. ATP play an important role in synthesis of protein, fats, nucleic acids, and coenzymes, glucose utilization, etc.7

Symptoms of Magnesium Deficiency

Though magnesium is important for the body, its deficiency is quite common. The following are the symptoms of magnesium deficiency:

Lack Of Sleep

As magnesium plays a vital role in regulating neurotransmitters that are essential for sleep, magnesium deficiency can lead to poor sleep.3

Muscles Spasms and Cramps

As magnesium help in regulating calcium influx during muscle contraction, lack of magnesium can lead to muscle spasms and cramps.4

Fatigue and Low Energy

Magnesium plays an important role in many enzymatic activities in the body which includes ATP enzymatic functions. Therefore, magnesium deficiency can lead to low energy and fatigue.7

Diarrhoea or Vomiting

Magnesium deficiency can lead to electrolyte imbalance in the body leading to vomiting or diarrhoea.8

Increased Symptoms of Depression and Anxiety

Magnesium deficiency can lead to increased cortisol level. These increased levels of can lead to increased depression and anxiety symptoms.3

Conclusion

Though magnesium is available in plenty from various magnesium food sources, you may suffer from a magnesium deficiency. You can ensure that you get your daily supply by grabbing some multivitamin supplements like Ultra Magnesium tablets by Vitabiotics.

Ultra Magnesium tablets by the world’s No. 1 multivitamin company, Vitabiotics, is an all-rounder nutritional support for your mind and body. Magnesium plays a pivotal role in many body functions. Consuming Ultra Magnesium daily will contribute to reducing fatigue and tiredness, and releases normal energy. It also supports the normal functioning of the nervous system and the process of cell division. These tablets also contribute to normal protein synthesis and electrolyte balance, hence maintaining normal muscle function and healthy bones and teeth. Ultra Magnesium also supports normal psychological function. 

So, ensure you get your daily requirements of magnesium by taking just one Ultra Magnesium tablet with your main meal in a day by Vitabiotics. Order your pack of Ultra Magnesium tablets and move towards your best-ever self, one day at a time!

References:

1. Office of dietary supplements - magnesium [Internet]. NIH Office of Dietary Supplements. U.S. Department of Health and Human Services; [cited 2023 May 5]. Available from: https://ods.od.nih.gov/factsheets/Magnesium-Consumer/#:~:text=Magnesium%20is%20a%20nutrient%20that,protein%2C%20bone%2C%20and%20DNA 
2. Magnesium in Diet: MedlinePlus medical encyclopedia [Internet]. MedlinePlus. U.S. National Library of Medicine; [cited 2023 May 5]. Available from: https://medlineplus.gov/ency/article/002423.htm 
3. UHBlog. The surprising health benefits of magnesium [Internet]. University Hospitals. University Hospitals; 2022 [cited 2023 May 5]. Available from: https://www.uhhospitals.org/blog/articles/2022/09/the-surprising-health-benefits-of-magnesium 
4. Carvil P, Cronin J. Magnesium and implications on muscle function. Strength & Conditioning Journal. 2010 Feb 1;32(1):48-54.
5. Kirkland AE, Sarlo GL, Holton KF. The role of magnesium in neurological disorders. Nutrients. 2018 Jun 6;10(6):730.
6. ELDerawi WA, Naser IA, Taleb MH, Abutair AS. The effects of oral magnesium supplementation on glycemic response among type 2 diabetes patients. Nutrients. 2018 Dec 26;11(1):44.
7. Jahnen-Dechent W, Ketteler M. Magnesium basics. Clinical kidney journal. 2012 Feb 1;5(Suppl_1):i3-14.
8. Hypomagnesia-StatPearls.[Internet]. [cited 2023 May 16]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK500003/