Magnesium is an essential mineral necessary for human life and one of the basic nutrients that the human body needs to maintain its health and safety, as it plays an important role in many vital processes in the body with more than 300 chemical reactions within the body, starting with supporting muscle and heart functions and the transmission of nerve signals, Leading to strengthening bones and regulating blood pressure, as magnesium is naturally present in many foods and nutritional supplements, and plays a vital role in maintaining various body functions.

In this article, we review the benefits of magnesium for overall body health.

The many benefits of magnesium for body health:

_ Supporting bone and muscle health: Magnesium is essential for bone formation and strengthening, as magnesium works in cooperation with calcium and vitamin D to promote bone and dental health, which are important elements for bone health, which reduces the risk of osteoporosis and strengthens the bone structure.
_ Promoting cardiovascular health and regulating blood pressure: Magnesium contributes to balancing the level of sodium and potassium in the body, which helps lower blood pressure and maintain cardiovascular health.
_ Improving the functions of the nervous system: Magnesium plays an important role in effectively transmitting nerve signals, which enhances the functions of the nervous system and improves communication between nerve cells, which leads to improving the ability to think and concentrate. It also helps regulate mood and reduce stress and anxiety.
_ Alleviating menstrual symptoms: Magnesium helps relieve menstrual pain and reduce symptoms of premenstrual syndrome, as consuming magnesium, whether from its natural source or as a nutritional supplement, can reduce fluid retention in the body, thus having a great benefit before menstruation occurs. Menstruation in women.
_ Promoting digestive health: Magnesium helps regulate bowel movement and relieve constipation.
_ Improving immune functions: Magnesium helps strengthen the immune system and fight infections.
_ Getting better sleep: Magnesium is considered an important mineral for regulating the sleep cycle, as magnesium helps in relaxation and calming the nerves, which contributes to improving the quality of sleep and getting better rest.
 _ Promoting skin health: Magnesium helps reduce inflammation and improve skin health.
_ Promoting muscle health: Magnesium is considered essential for muscle health, as it helps regulate muscle contraction and relaxation, which is crucial for maintaining muscle strength and flexibility for better athletic performance, as magnesium helps transport blood sugar to the muscles and gets rid of lactate, which can accumulate during exercise. exercise and cause fatigue; It hinders athletic performance.
_ Fights depression: Taking magnesium may help reduce symptoms of depression, anxiety, and stress, which avoids emotional eating, and thus avoids weight gain.
_ Controlling blood sugar levels: People who consume more magnesium have a lower risk of developing type 2 diabetes and the metabolic problems that accompany this disease.

Magnesium sources:
Magnesium can be obtained from a variety of food sources. It is commonly available in nature, such as dark chocolate and bananas. To ensure that the body receives the appropriate amount of magnesium, it is recommended to include various foods rich in this element in the diet regularly. Below are some food sources. Rich in magnesium:

1. Nuts and seeds: such as almonds, hazelnuts, pistachios, pumpkin seeds, and flax seeds.
2. Whole grains: such as oats, brown rice, whole wheat, barley.
3. Green leafy vegetables: such as spinach, cabbage, celery, legumes, beans, lentils, and chickpeas.
4. Seafood: fish such as salmon and tuna, and crustaceans such as shrimp and prawns.
5. Dairy products: such as milk, yogurt, and cheese.
6. Foodstuffs amended with magnesium: Beverages amended with magnesium, such as specialized mineral water.
7. Nutritional supplements: It is also possible to use nutritional supplements that contain magnesium, as magnesium supplements are available in many forms, such as magnesium citrate, magnesium malate, and magnesium glycinate, but it is recommended to consult a doctor before using any nutritional supplements to adjust the appropriate dose.

The body's magnesium needs:
Men: 400-420 milligrams per day.
Women: 310-320 milligrams per day.

Symptoms of magnesium deficiency:
Magnesium deficiency may lead to the appearance of several symptoms that affect the body and mind. These symptoms vary in severity and impact from one person to another. Among the common symptoms of magnesium deficiency are:

1. Stress and fatigue: A person with magnesium deficiency may continue to feel stressed, constantly exhausted, and tired for no apparent reason.
2. Nervousness, anxiety, and depression: Magnesium deficiency can cause increased nervousness or anxiety, depression, and increased nerve tension.
3. Headache and dizziness: People with magnesium deficiency can suffer from chronic headaches and dizziness frequently.
4. Weak memory and decreased concentration: Magnesium deficiency can affect brain functions, which may cause weak memory and difficulty concentrating.
5. Muscle contractions and spasms: Muscle contractions and spasms are common in people who suffer from magnesium deficiency, which greatly affects motor ability.
6. Sleep disorders: Some people may suffer from sleep disorders such as insomnia and inability to sleep well due to magnesium deficiency.
7. Constipation and digestive irritation: Magnesium deficiency can also lead to problems in the digestive system, such as constipation and digestive irritation.
8. Increased blood sugar: Magnesium deficiency may lead to disturbances in blood sugar levels, which increases the risk of health problems such as diabetes.

Drug interactions:
_ Some medications may interact with magnesium, such as antibiotics and diuretics.
_ It is important to consult a doctor before taking magnesium supplements, especially if you are taking any other medications. It is important to consult a doctor or nutritionist to determine the appropriate amount of magnesium for each individual, based on his health needs and medical condition.

Magnesium is an essential mineral necessary for a healthy body. Magnesium can be obtained by following a diet full of foods rich in magnesium, or by taking magnesium supplements, as magnesium is a journey through the basic elements of human health, a journey that begins with strong, healthy bones and active muscles, and passes through a healthy heart that pumps vital blood, and a balanced nervous system. It sends precise nerve signals, resulting in a good night’s sleep, fresh skin, and a strong immune system that fights infections efficiently.

Invest in your health; invest in magnesium. Let us make magnesium a constant companion at our table