Just recently I consulted an elderly client about his diet, lifestyle and exercise. And she mentioned to me that she had a lot of leg pain before coming here and someone from the family suggested her magnesium tablets. After taking them for just two to three days, she said it was like magic, the pain had vanished. And let me tell you that she is right, magnesium is one of the trending vitamins of 2020 which has been associated with several health benefits.
Let's have a look at certain facts about Magnesium
a. Magnesium is a mineral
b. It plays a role in over 300 enzyme reactions in the body
c. Magnesium supports bone health, immune system and nervous system
Foods rich in magnesium
- Dark chocolate
- Dark leafy green vegetables
- Fish
- Bananas
- Black beans/ chickpeas
- Oats
- Tofu
Types of Magnesium supplements
There are 10 different types of magnesium supplements, each having different benefits
| Types | Benefits |
| 1. Magnesium Citrate | Helps to relieve constipation |
| 2. Magnesium Orotate | Improves energy production |
| 3. Magnesium sulphate | Also called as epsom salt, it is used to reduce muscle sorness |
| 4. Magnesium glycinate | Improves sleep as it calms the mind |
| 5. Magnesium L-threonate | Helps to prevent memory loss |
| 6. Magnesium taurate | It helps in managing high blood pressure and high sugar levels |
| 7. Magnesium malate | Some studies suggests that magnesium malate is used to manage fibromyelgia |
| 8. Magnesium Lactate | It is used to fortify foods |
| 9. Magnesium chloride | When applied on sore muscles it reduces soarness |
| 10. Magnesium oxide |
Helps reducing heartburn |
Symptoms for detecting magnesium deficiency
> Loss of appetite
> Fatigue
> Weakness
> muscle contraction
> numbness
> weakness
Importance of magnesium in our diet
As per the above table we can see that magnesium has lots of benefits. Magnesium also plays a role in managing signals between brain and body. In simple terms our DNA, heart, brain, bone and muscles require magnesium to perform various functions.
Magnesium deficiency can be detrimental to health as its deficiency causes changes in heart beat, blood pressure, memory, migraines etc.
As per RDA adults can consume 310-420mg of magnesium per day.The dose will differ as per age and gender. One must consult a nutritionist before taking any supplements.
