It is often said that when the area around the eyes twitches, you should take magnesium. In fact, magnesium is the fourth most abundant mineral in our body, and a deficiency can cause muscle cramps or metabolic syndrome, so taking magnesium supplements can be helpful. However, the roles of magnesium are also very diverse beyond this.

 

◇Prevention of Hypertension and Heart Disease

 

Magnesium helps relax blood vessels and prevent hypertension and heart disease. In fact, according to a study published in the American Journal of Cardiology, a 30-year follow-up of 7,172 people showed that those with a daily magnesium intake of 186 mg or less had about 1.8 times higher risk of developing heart disease compared to those with an intake of 340 mg or more. Magnesium is known to lower total blood cholesterol, triglycerides, and LDL cholesterol, while increasing HDL cholesterol. However, the maximum daily intake of magnesium should not exceed 350 mg.

◇Strengthening Bone Health

 

Magnesium is one of the minerals that make up bones, along with calcium. Additionally, magnesium binds to proteins that transport vitamin D to the bones, which affects bone health, and also plays a role in activating vitamin D. In particular, a deficiency in magnesium is considered a risk factor for osteoporosis. For osteoporosis patients, taking magnesium, calcium, and vitamin D together can produce a synergistic effect.

 

◇Induction of deep sleep

 

Magnesium plays a role in blocking NMDA receptors, relaxing nerves and alleviating insomnia. NMDA receptors are involved in memory retention in the hippocampus and pain perception; when overactivated, brain nerves become excited, making it difficult to sleep. Therefore, magnesium can be used as an adjunct therapy for patients with insomnia. This is also why consuming magnesium-rich almonds or bananas is recommended for a good night's sleep.

 

◇Relief of stress and muscle cramps

 

Magnesium also has the effect of alleviating stress and muscle cramps. Magnesium is involved in the synthesis of serotonin and dopamine, making it effective in improving mood. It also helps relax muscles, which can lower blood pressure and promote stability. Especially for individuals with severe premenstrual syndrome (PMS), the mood-enhancing effects of magnesium and its ability to prevent muscle cramps can help alleviate PMS symptoms.

 

However, patients with kidney disease, people with impaired kidney function, and individuals with sensitive intestines should be cautious about magnesium intake.

 

The kidneys regulate the amount of water and magnesium excreted in urine, as well as electrolytes such as sodium, potassium, and calcium, and hydrogen ions, ensuring they are maintained at necessary levels in our body.

 

However, people with weakened kidney function have reduced regulatory ability, and excessive intake of magnesium can disrupt the body's balance. Additionally, magnesium is often used as a laxative to stimulate the intestines. Therefore, if the intestines are sensitive and diarrhea occurs frequently, there is no need to take magnesium supplements.

 

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It is said to help with deep sleep.

I have started taking magnesium.

It seems like it's been over a month.

The effect doesn't seem to be fully noticeable yet.

Still, I plan to continue taking it regularly.

 

However, also for muscle relaxation and bone health

It seems to be helpful.