28 Feb Magnesium, does our bodies need it?
We have all heard that calcium is vital and necessary for our bone health. But did you know that there are other minerals that play an important role in our bodies. Fortunately for us a well-balanced diet provides an adequate intake of nutrients (for most of us) without needing any additional supplements. Magnesium is one of these minerals that is important to our musculoskeletal and overall health.
Magnesium is important for many processes in the body, including
- regulating muscle and nerve function,
- regulating blood sugar levels,
- regulating blood pressure
- making protein
- bone tissue and DNA development.
Magnesium is needed in our bodies as it:
- Optimises overall muscle health
- Improves muscle strength,
- Helps muscles to recover after exercising
- Improves the body’s energy production
- Helps to reduce symptoms of chronic pain,
- Is needed to keep the heart healthy
- Is used in formation of bone and teeth
- Can help with sleep related conditions
Many people who experience muscle spasms, tightness, or any associated muscle related pain, can often be found to have a magnesium deficiency in their body. This deficiency can affect the muscle development and health of the individual, thus causing them to experience pain.
Most people with a magnesium deficiency tend to suffer from the following conditions:
- Lower back pain
- Neck pain
- Prolapsed discs
- Muscles tightness, stiffness, and cramping
- Shoulder pain
- Period pain
- High levels of stress
- Depression, due to constant chronic pain.
Magnesium is found naturally in many foods and is added to some fortified foods. You can get recommended amounts of magnesium by eating a variety of foods,
Sources of Magnesium include:
- green leafy vegetables (such as spinach)
- yogurt and milk products
- whole grains
- hard water
- Magnesium is also added to some fortified breakfast cereals and foods.
People with higher intakes of magnesium have a greater bone density, which is great for reducing the risk of bone fractures and occurrence osteoporosis. When the recommended daily intake of magnesium cannot be reached by food or there is deficiency due to increased energy production or for other physiological reasons, magnesium supplements can be taken to maintain optimal muscle health and boost magnesium levels within the body. Please consult your doctor before taking any supplements.
The following groups of people are more susceptible to have reduced magnesium absorption from a well-balanced diet (and should speak to their doctor before deciding to take any magnesium supplements):
- People with gastrointestinal diseases (such as Crohn’s disease and celiac disease)
- People with type 2 diabetes
- People with long-term alcoholism
- Senior citizens
Please note that magnesium that is naturally present in food and beverages is not harmful and does not need to be limited. In healthy people, the kidneys can get rid of any excess magnesium in their urine. But magnesium in dietary supplements and medications should not be consumed in amounts that exceed the maximum dosage, unless recommended by a healthcare professional.
At OsteoVision, our musculoskeletal specialists are trained to treat a wide range of musculoskeletal conditions. Please contact us if you would like to discuss your symptoms, would like to book an appointment, or require more information.
Call: 03303 904 300
You can also book an appointment online at www.osteovision.life
American Bone Health. 2016. Minerals for Bone Health – American Bone Health. [online] Available at: <https://americanbonehealth.org/nutrition/minerals-for-bone-health/> [Accessed 18 December 2021].
Ods.od.nih.gov. 2021. Office of Dietary Supplements – Magnesium. [online] Available at: <https://ods.od.nih.gov/factsheets/Magnesium-Consumer/> [Accessed 18 December 2021].
St Kilda Osteopathy. 2015. Magnesium for Bones and Muscles – St. Kilda Osteopathy. [online] Available at: <https://www.stkildaosteopathy.com.au/blog/magnesium-and-muscle-health/> [Accessed 18 December 2021].