Despite being the fourth most abundant mineral in the human body, Magnesium consumption is often overlooked. Magnesium is a wonder element, showing a surprisingly great response to impaired brain health and mental stress.
The RDA (required daily allowance) of magnesium is 300 mg per day for men (19-64 years) and 270 mg daily for women (19-64 years) and our diet mostly stays deficient of the required amount. Simply fixing your sub-par magnesium levels can play a pivotal role in improving your overall brain health and mental well-being. Here is all you need to know about magnesium supplements and why you should include them in your diet.
Impact of magnesium on the brain
Your brain depends upon magnesium for several enzymatic reactions within, their circulation, and disposal. In that case, Magnesium deficiency can result in several adversities that can affect healthy brain activity. Additionally, an adequate supply of Magnesium is proven to elevate your mood and memory.
Magnesium in energy management
Magnesium is essential for several cell transport processes, especially in aerobic and anaerobic energy management. It is vital for adequate nerve and synaptic transmission at the muscle-nerve junctions, and deficiencies often manifest as muscle cramps and, in severe cases, arrhythmias
Energy production is one of the critical functions of Magnesium in the human body. The magnesium ion must be bound to the ATP molecule for its effective utilisation and biological activity. It is also seen to aid mitochondrial functioning through dehydrogenase enzymes.
Effect on neurons and brain activity
In the brain, magnesium is essential for maintaining neuron excitation and oxidative stress, which take care of your cognitive response and performance. Any imbalance in these functions could result in risky disorders like migraines, depression, stroke, seizures, and chronic pain.
Magnesium deficiency results in the accumulation of glutamate in the brain, causing overexcitation of neurons and ultimately causing brain and nerve cell damage. This condition is termed glutamate excitotoxicity and is often seen as an initial stage of neurodegenerative disorders.
How it helps
Magnesium has been tried successfully as a treatment or adjunctive therapy for mental health issues, ranging from depression and its counterparts, like postpartum depression. It was also seen to help with conditions like anxiety, suicidal tendencies, insomnia, substance abuse, etc.
Taking regular magnesium supplements to replenish the deficient levels in your body with effective natural supplements from authentic brands like Authentic biotics is an effective measure to start your journey towards better living.
How to get the magnesium your body needs?
Recently, research has revealed that almost 80% of adults are functioning with deficient magnesium levels. With all the benefits it shows towards brain health and cognitive development, magnesium is still one of the grossly inadequate elements in a standard everyday diet of an average individual. In that case, it is necessary to fulfil this deficit through magnesium supplement intake and a diet rich in magnesium.
It is also necessary to try and implement conscious food and eating habits by picking foodstuff rich in magnesium. Here are a few food sources rich in magnesium.
Nuts and seeds
The commonly recommended nuts and seeds available in the market include the following quantities of Magnesium.
- Pumpkin seeds – 95 mg per tablespoon
- Chia seeds – 40.2 mg per tablespoon
Greens and veggies
As it is often stressed, green leafy vegetables and tubers are suitable for your body, with the added benefit of the improved brain and mental health, thanks to their rich vitamin and mineral elements.
- Spinach – 156 mg per cup
- Potato (with skin)
Besides being a massive source of protein for better body function, legumes also serve as good brain food, with a significantly good magnesium content.
- Black gram, 120mg per cup
- Edamame, 100mg per cup
- Lima beans 80mg per cup
Whole grains and their produce
With fibres, proteins, and much other good stuff, magnesium is abundant in healthy and organic grains.
- Whole wheat bread, 26mg per slice
- Cooked brown rice, 84 to 88 mg per cup
- Cooked quinoa, 120mg per cup
Here, it is important to understand that magnesium is present in almost all green plants, unrefined cereals, wholemeal, etc. However, over 80% of magnesium is lost in the de-husking and germ-removal processes, diminishing the available content. This calls for external supplementation from natural sources.
Going the extra mile
According to most doctors, and experts, you do not need a rigorous diet regime to overcome a minor deficiency of any micronutrient. However, achieving good levels of magnesium in your body is definitely a perk. By taking timely natural magnesium supplements along with a conscious diet, you can easily overcome this deficiency and embark on a happier life with better brain health.
Adding food supplements to your daily routine can replenish the deficient magnesium, which is not met through the regular diet. All the research and studies point out that correcting abnormal magnesium levels can help with almost every disease in the spectrum of cognitive and mental dysfunctions.
How do I choose my supplement?
Natural magnesium supplements can help replenish the deficient levels in your bloodstream due to their high bioavailability. The magnesium supplement for brain health from Authentic Biotics contains other natural ingredients like Ashwagandha, seawater, and Vitamin B complex from Holy Basil leaves, Lemon and Guava fruits. Such ingredients together make the supplement very effective in achieving your brain health goals.
Ideally, your supplements should be free from artificial additives, and substance switches may alter your brain and mental functioning levels: like caffeine and other synthetic chemicals. Extensively, most well-performing supplement brands produce options free from gluten, fillers, binders, preservatives, and artificial colours.
While choosing your magnesium supplements, you should always trust the products of the most authentic brands that maintain complete transparency. If you’re looking for a reliable supplements brand, you can check out Authentic Biotics, which provides high-quality Magnesium supplements sourced from Irish sea-water mixed with other essential adaptogens, vitamin B complex, flavanols and polyphenols all sourced from natural ingredients to help reduce stress and anxiety. Check out our website for our 100% natural magnesium supplements and other exciting supplements for complete skincare products, joint health products, and more. You can also visit this blog to learn more about how magnesium deficiency can affect your body.