Magnesium: The Underrated Nutrient You Should Focus on As You Age

Blogs30 Sep 2024

If there’s a mineral, amongst others, that supports overall health along with brain function, then that is magnesium. Found in a range of foods, one might think that it’s relatively easy to get your fill of magnesium daily. However, many Indians suffer from a lack of magnesium or its deficiency. In this article, we’ll explore magnesium as an essential mineral, how it affects the body, why it’s important for adults over 40 and some information about magnesium deficiency.

In this article, we’ll explore the benefits of magnesium for adults, how much of it is required daily and what may happen if you have a magnesium deficiency.

Benefits of magnesium: How magnesium works in our body

There are many important magnesium benefits that we get from this mineral. Here’s everything you need to know about how magnesium works in the body:

• Magnesium is an important mineral that directly or indirectly affects 300 different enzyme systems which are responsible for many biochemical reactions in the body such as protein synthesis, nerve function, muscle function, blood pressure control etc.
• Magnesium is crucial for energy production and contributes to the development of bones, DNA, and RNA. It also helps transport calcium and potassium ions across cells to support nerve function, muscle function and heart rhythm. 
• Magnesium may help prevent age-related loss of skeletal muscle mass and strength.
• Those who consume magnesium may have a lower risk of developing type 2 diabetes as well.
• Research has found that heart patients who consume magnesium along with their medication may have lower blood pressure levels hence reducing the risk of hypertension. Studies are now looking into the possible effects of magnesium in boosting heart health.
• Did you know that our body naturally has about 25 mg of magnesium out of which 50-60% is present in our bones? Science has found that a lower percentage of magnesium in our bodies may lead to a higher possibility of osteoporosis.
• Nowadays, one of the most popular benefits of taking magnesium seems to be for better sleep! That’s because magnesium may help adults sleep faster and better by regulating neurotransmitters that are related to falling asleep.

What Common Foods Are Rich in Magnesium?

Some foods which are sources of magnesium are

• Nuts and seeds - Pumpkin seeds, chia seeds, almonds, cashews
• Green leafy vegetables, edamame, potatoes
• Black beans
• Brown rice
• Yoghurt and milk
• Oatmeal

You can find magnesium in many breakfast cereals, foods that have dietary fibre and fortified foods.

What causes a magnesium deficiency as you age?

It is rather uncommon for adults to have a magnesium deficiency if they are healthy. However, if an adult is habitually taking in lower levels of magnesium or losing excess magnesium due to chronic health conditions, they are at risk of having a magnesium deficiency.

According to the Indian Council of Medical Research, the required daily allowance for male adults is 440 mg per day and 370 mg per day for women adults. You may face a deficiency if you consume less than the RDA (required daily allowance) of Magnesium. Groups that are at risk of a magnesium deficiency are:

1. Gastrointestinal disease patients
2. People with Type 2 Diabetes
3. Those with poor lifestyle
4. Older adults who have chronic health issues and take medication which affects magnesium levels in the body

Signs of Magnesium deficiency to watch out for

Some early signs of this deficiency are:

➔ Loss of appetite

➔ Nausea

➔ Fatigue

➔ Weakness

If the deficiency worsens, one may also face:

➔ Muscle spasms

➔ Tingling sensations

➔ Numbness

➔ Cramps

➔ Abnormal eye movements (nystagmus)

Can excessive magnesium also cause an issue?

We’ve all heard about the importance of moderation, and such is the case with the intake of magnesium as well. While it is an essential supplement that supplies a variety of health benefits, having an excess of magnesium in the body may lead to negative effects such as diarrhoea, nausea and abdominal cramping. So, if you are looking to up your magnesium intake, first check with your physician and ask them for advice to avoid such ill effects!

Conclusion

From aiding better sleep to regulating blood pressure and blood sugar levels several Mg health benefits make magnesium favourable to include in your diet as you grow older. It’s uncommon for adults to have a deficiency in this mineral however, older adults may find themselves lacking in magnesium, which tends to lead to several issues. If you’re wondering about whether you have a magnesium deficiency or simply want to leverage the benefits of taking magnesium by consuming it more, speak to your physician and get their advice before getting started!

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