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Magnesium is an essential mineral that plays many important roles in the body, including supporting brain health. It is involved in a wide range of brain functions, including learning and memory, mood regulation, and sleep. Magnesium deficiency is relatively common in the United States. According to the National Institutes of Health (NIH), about half of all Americans do not get enough magnesium from their diet. This may be due in part to the fact that many people in the U.S. do not consume enough foods that are rich in magnesium, such as leafy green vegetables, nuts and seeds, and whole grains.
Magnesium is involved in a wide range of bodily functions, including:
Energy metabolism: Magnesium is necessary for the proper functioning of the enzymes that are involved in the body's use of energy. It is also necessary for the production of ATP (adenosine triphosphate), which is the primary source of energy in the body.
Protein synthesis: Magnesium is involved in the synthesis of proteins, which are the building blocks of the body's tissues.
Nerve function: Magnesium is necessary for the proper functioning of the nerves and muscles. It helps regulate the transmission of nerve impulses and is necessary for muscle contractions and relaxation.
Heart health: Magnesium is important for the health of the heart and cardiovascular system. It helps regulate the heart rhythm and may help lower the risk of hypertension (high blood pressure).
Bone health: Magnesium is involved in the synthesis of bone and is necessary for the proper absorption and use of calcium, which is important for healthy bones.
Low levels of magnesium have been linked to a variety of brain-related problems, including depression, anxiety, and migraines. In fact, research has shown that magnesium deficiency may be a risk factor for developing depression, and that supplementing with magnesium may be an effective treatment for depression in some individuals. Low levels of magnesium have been linked to muscle weakness and cramps, as well as muscle spasms and tremors. In fact, magnesium deficiency is a common cause of muscle cramps, and increasing magnesium intake may help reduce the frequency and severity of muscle cramps. Symptoms of magnesium deficiency can also include loss of appetite, nausea, vomiting, fatigue, weakness, numbness, tingling, muscle contractions and cramps, and seizures. If left untreated, magnesium deficiency can lead to more serious health problems.
There are several factors that can increase the risk of magnesium deficiency, including certain medical conditions, such as gastrointestinal disorders, certain medications (such as diuretics and certain antibiotics), and certain lifestyle factors (such as a poor diet or excessive sweating, excessive alcohol consumption.)
Magnesium is also important for sleep. It helps regulate the body's sleep-wake cycle and may
improve sleep quality in people with insomnia. In addition, magnesium is involved in the production of the brain chemical serotonin, which plays a role in sleep, mood, and pain perception. Magnesium has been found to be effective in reducing pain in individuals with fibromyalgia, a chronic pain disorder that affects the muscles and soft tissue. Some evidence has found it is also effective in reducing pain and improving quality of life in individuals with chronic low back pain.
There are many good sources of magnesium in the diet, including leafy green vegetables, nuts and seeds, beans, and whole grains. Magnesium is an important mineral for brain health and overall well-being. Some people may choose to take magnesium supplements. Ensuring adequate intake of magnesium through diet and possibly supplements may help support brain function and improve mood and sleep, muscle health and athletic performance.
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Source: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/