Magnesium is an excellent source of minerals for your body, is the fourth most abundant essential mineral in the body. It regulates our blood pressure, helps our muscles and nerves to function, as well as strengthens our immune system, and in case you didn't know; it also complements the formation of proteins and DNA, our genetic material.
This mineral is necessary for more than 300 biochemical reactions in our body to take place properly, but is also involved in numerous metabolic and physiological processes such as muscle contraction and nerve excitability.
Many people do not know how much of this mineral our body contains; since the body can take advantage of it, the human body of an average adult contains approximately 24 grams of magnesium, most of which is used by the bones and muscles.
But in theory, how much daily magnesium does our body needs?
You probably don't know how much magnesium you should consume daily. According to the Office of Dietary Supplements at the U.S. National Institute of Health, the amount of magnesium required in our bodies will depend on a person's sex and age. A man needs 400-420 mg, while a woman needs 310-320 mg, unlike children who vary according to their age but approximately 75-240 mg.
Even pregnant women need this mineral in their diet ranging 350- 400 mg a day. But that is not all; magnesium constitutes a large part of breast milk, which is why nursing mothers should include foods rich in this mineral in their diet to achieve the goal of 310-320 mg of magnesium per day.
Where can we find magnesium?
Surely you have thought that your diet is completely balanced, but the truth is you are not paying attention to small details. There are many foods that you may not be eating regularly. Hopefully, these can be a great help to your body and may contain the amount of magnesium your body needs. Add to your diet foods like:
- Dried fruits (almonds, nuts, hazelnuts, pistachios), cocoa
- Legumes (lentils, chickpeas, soybeans), some cereals such as wheat, rice
- Leafy green vegetables such as spinach and broccoli
- The fruits, especially the avocado
You will see that the changes will turn your life around before you add them, in consequence, a benefit for your health. But there's more, for example, there are also foods fortified with magnesium that we can consume daily such as yogurt, dairy products, some cereals used in breakfast, etc.
Should I take supplements?
What you might be wondering is, it is enough just to eat foods magnesium-based, and the answer is that maybe is not enough for our body.
In the marketplace we will find magnesium supplements available that we can add to our day to day; these supplements work better if they are together with a good diet. Many vitamins and minerals used together have better health effects than when taken separately, and magnesium is no exception.
Be Herbal has a multi-supplement that contains not only the phytonutrients of the natural herb but is also enhanced with Vitamins A, B, C for hair growth, magnesium, and iron to reduce fatigue and boost metabolism, and zinc to support the immune system; Moringa Leaf for a great natural energy supplement for men and women.
Moringa Leaf also has antioxidants that help nourish and repair facial cells and make us look fresher and more vibrant. This is amazing to be forever stunning.
The benefits of magnesium are numerous. Something important to highlight is that it is commonly used as an antacid for the treatment of acidity. Sometimes, doctors might have recommended you to consume magnesium when you have not been able to evacuate; so yes, this is also is used in situations of constipation.
Because of this amazing property, physicians can administer magnesium to prepare your intestine in some cases, such as before surgeries or when you assist in a diagnostic test.
It could be effective for the treatment of pregnancy-related pathologies, like preeclampsia and eclampsia, and it is also said to be useful for treating heart conditions such as certain arrhythmias. It gets better all the time!
Magnesium deficiency, joint pain, and others...
Surely in many occasions, you have had muscular ''tics'', cramps in the legs, arms, and feet that become more intense every time, getting to feel numbness, tingling in the limbs, fatigue, and muscular weakness. These symptoms can be followed in some situations by nausea, vomiting, loss of appetite, and diarrhea.
If you are reading this, you may be experiencing the first symptoms of a magnesium deficiency in your body. If it becomes more intense, many people may go into seizures, personality changes, and top of it, change the normal function of blood and heart circulation.
Most of the magnesium from food accumulates in the tissues. As we get older, we become less active, and joint pain continues to be a problem. In our joints, the cartilage wears away, and without the cushioning it provides, the joint can become damaged, lose flexibility and balance.
But what is joint pain?
Joint pain is the most common disorder affecting the musculoskeletal system. It directly damages the joints that are the first piece in the movement of the bones.
Both men and women suffer it in the same way, with women being the most involved after the third decade of life, and this pain can affect one, two, or more joints.
Magnesium deficiency and joint pain are closely related, and the progression of pain represents a warning signal to think about osteoarthritis. Not only older people have arthritis, but also younger people have, so you must be careful.
Osteoarthritis is a joint disease. The most prevalent type of arthritis (inflammation of the joints) is osteoarthritis. In this condition your joints suffer damage. Even you may feel that your joint this loose one or has left its place.
Thousands of people are often affected by this disabling disease around the world, producing unbearable pain; the effect of this pain begins to affect the health of those who suffer from this.
Do you want to improve your condition?
Add training routines, control your weight, and follow the treatment indicated by your doctor. If you are thinking about how to reduce magnesium deficiency and prevent these symptoms from worsening, include supplements that help keep your body with the requirements of this wonder mineral in your daily routine.
Be Herbal gives us Magnesium Glycinate, a high potency supplement that provides the elemental doses you need to be healthy. This one particularly is effective for people with gastrointestinal diseases because it is gentle on the stomach and has no laxative effect, and helps you to have a better absorption compared to other supplements. No doubt a great option!
How magnesium helps osteoarthritis
Strong and resistant bones
Magnesium participates in calcium metabolism and promotes good bone health; helps preventing fractures, and the arthritis worsening (inflammation of the joints).
If pain is one of your biggest concerns, magnesium is definitely part of the solution. It helps the body reduce the pain produced by arthritis, isn't that interesting? It does this by decreasing the CRP (C-reactive protein) that increases during inflammation.
A recent meta-analysis covering seven cross-sectional studies confirmed the potential benefits of magnesium intake on the mechanism of inflammation inhibition. As known, inflammation may play an important role in osteoarthritis. According to these analyses, the relationship between low magnesium intake and high prevalence of knee osteoarthritis can be explained by the elevation of the inflammation marker, CRP.
Magnesium deficiency is also related to other musculoskeletal diseases, patients with rheumatoid arthritis find a low intake of magnesium in their diet, and it was one of the most relevant points.
Interestingly, an analysis of seven studies indicated that magnesium deficiency was a risk factor for osteoporosis in postmenopausal women.
Full of antioxidants
Another benefit of magnesium for your arthritis is that it can give your body antioxidants. These help the body fight the damage caused. Thus, the use of supplemental magnesium reduces the deficiency and prevents the more severe symptoms of this condition.
Does magnesium work alone? Of course not.
In a study conducted by the University of Minnesota in partnership with OsteoArthritis Society International in patients with radiographic evidence of knee osteoarthritis their daily intake of magnesium was poured, they raised their scores on joint pain and knee function.
On the other hand, by adding magnesium to your diet and supplementing it with a diet rich in fiber and the treatment proposed by doctors, the pain was reduced in great numbers.
Then, we understand that it is always valuable to complement the magnesium, either with a healthy diet or analgesic, and anti-inflammatory treatments.
Have you heard of natural anti-inflammatories?
Now we will talk about turmeric, a spice of Indian origin that has been used in several supplements. Turmeric has a medically active element called curcumin, which also gives it its yellow color.
This small component is in charge of giving the anti-inflammatory property to this gran spice; which we can often have in our food pantry we do not know its great utilities. It has been shown in clinical studies that it can improve the inflammatory processes being useful in chronic inflammatory diseases.
Many companies have turned to turmeric as an anti-inflammatory and have designed natural supplements in combination with other components to benefit health.
Be Herbal has a powerful anti-inflammatory organic Organic Turmeric Curcumin supplement with black pepper & ginger where 95% of curcuminoids are organic being the only one in the market that has this features, it's accompanied by the ginger extract. Ginger known to reduce muscle pain, discomfort, this makes effective its unique formula, not only that but also the capsules are gluten-free certified. Amazing!
Do you think that magnesium is only the main for your bone and joint health? Well, I have good news for you. That's not all.
Although it is not a nutrient that concerns us, it is becoming more and more important for our health. These are the therapeutic applications of magnesium that the latest studies show.
Magnesium supplements lower your blood pressure.
In some systematic testing involving normotensive and hypertensive patients, a magnesium supplement were administered with the analgesic treatment and the results were encouraging.
It proved that our diet contains more magnesium than we consume in fruits and vegetables plus a balanced diet, and reducing dietary fat supplements work better thus reducing blood pressure by a relative number.
Many studies in the United States found that high levels of magnesium in the body is associated with a lower risk of cardiovascular disease, and that higher dietary magnesium intake is associated with a very large lower risk of ischemic heart disease.
Also, supplementation has shown to reduce the risk of cerebrovascular disease by 8%. By increasing the amount of magnesium in a healthy routine, we must also include other nutrients, such as potassium and calcium, which increases the effect, in fact, more than when consumed separately.
As prophylaxis for migraine
We know that headaches are very annoying and nobody likes to suffer them. In limited clinical trials, it has been proven that supplementation with magnesium reduces the risk of migraine attacks. People who have headaches usually have reduced levels of magnesium in their body. Yet, more studies needed to determine if these supplements can reduce symptoms and episodes.
Diabetes Mellitus Prevention
Many people suffer from diabetes around the world, and nothing like finding a supplement to help us change this reality. Besides to maintaining a healthy lifestyle, adding magnesium to our diet has associated with decreasing the risk of diabetes, and plays a important role in glucose metabolism. Reduced levels of this mineral worsen the functionality of insulin in the body and so lead to disease.
We can always benefit our body by maintaining a healthy lifestyle, exercising daily and including foods highest in vitamins and minerals in our diet. If you are suffering from joint pain, don't worry; enrich your body with magnesium, it is available to us. Let's go! Boost your joints.