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Benefits, Food Sources, and the Effects of Magnesium Deficiency and Excess on Health

Although classified as one of the micronutrients required by the body in small amounts, magnesium is essential for the performance of several vital body functions. Its balance must be maintained to avoid negative effects. 

Let’s explore what magnesium is, its benefits, the effects of excess and deficiency, also foods that can be a source of magnesium!

What is Magnesium?

Magnesium is a mineral that supports over 300 enzymes that carry out various chemical reactions in the body. This mineral occurs naturally in many types of foods and is also available in the form of supplements and medications. The body stores more than 50% of magnesium in the bones, while the rest is distributed to various tissues.

Benefits of Magnesium for Body Health

Magnesium is an essential mineral for the body to perform various vital functions. Here are some of the health benefits of magnesium:

1. Supporting Bone Health

Magnesium is important for bone health because it helps build bone and regulates hormones that control calcium levels in the body. Research shows that people who get plenty of magnesium in their daily diet tend to have better bone mineral density.

2. Aids in Migraine Relief

Research suggests that people who suffer from migraines tend to have low magnesium levels. Studies suggest that magnesium supplements may help reduce the frequency of migraine attacks and may even be more effective than common painkillers in treating persistent migraines.

3. Maintaining Mental Health

Magnesium plays a role in maintaining mood and mental well-being. Studies suggest that people with low levels of magnesium in their bodies are more prone to depression and anxiety. 

However, research on whether magnesium supplements are effective in treating depression is not entirely consistent. Some studies find that magnesium supplements are no more effective than placebos or antidepressants in treating depression, so more research is needed to better understand this relationship.

4. Managing Cardiovascular Disease and High Blood Pressure

Magnesium helps maintain normal blood pressure, making it essential for cardiovascular health. Studies suggest that magnesium deficiency may increase the risk of heart disease and hypertension. 

However, research on whether magnesium supplements effectively lower blood pressure may be more inconsistent, and more research is needed to better understand this relationship as well.

Effects of Magnesium Deficiency and Excess on the Body

Here are the effects of an imbalance of magnesium in the body:

a. Effects of Magnesium Deficiency

Magnesium deficiency is rare in people with healthy bodies because the kidneys tend to maintain adequate levels of magnesium in the blood. Several factors can cause magnesium deficiency, including:

  1. Consuming a diet low in magnesium for an extended period of time.
  2. Certain medical conditions.
  3. Use of certain medications that affect the absorption or excretion of magnesium in the body.
  4. Consuming excessive amounts of alcohol over a long period of time.

Early signs of magnesium deficiency include:

  1. Loss of appetite.
  2. Nausea.
  3. Vomiting.
  4. Tiredness.
  5. Weakness.

If a magnesium deficiency gets worse, you may experience:

  1. Numbness.
  2. Tingling sensation.
  3. Muscle cramps and spasms.
  4. Seizures.
  5. Abnormal heart rhythms.

If the deficiency continues and the condition worsens, the body’s mineral balance will be disrupted, resulting in the following conditions:

  1. Hypocalcemia (low serum calcium levels).
  2. Hypokalemia (low serum potassium levels).

b. Effects of Excess Magnesium

In general, excess dietary magnesium does not pose a health risk to healthy individuals because the kidneys excrete excess magnesium in the urine.

However, the risk of diarrhea, nausea, and abdominal cramps may occur when high doses of magnesium are obtained from the use of dietary supplements. In addition, there may be a risk of magnesium toxicity if kidney function is impaired.

The effects of magnesium deficiency and excess underscore the importance of maintaining a balance of this mineral in the body.

Food Sources of Magnesium

Eating magnesium-rich foods and limiting high-dose supplements can help prevent health problems associated with a deficiency or excess of this mineral.

Here are a few examples of magnesium-rich foods:

  1. Nuts: Almonds, peanuts, cashews, and green beans.
  2. Seeds: Pumpkin seeds, sunflower seeds, and sesame seeds.
  3. Green vegetables: Spinach, kale, broccoli, and green beans.
  4. Fruits: Bananas and avocados.
  5. Meat and fish: Lean meats, salmon, and tuna.

Choosing magnesium sources from natural foods is better than relying on supplements because foods provide additional essential nutrients for overall body health. However, in cases of severe deficiency, supplementation may be recommended.

Arumi Cashew Milk – A Magnesium-Rich Beverage Choice

One way to meet your magnesium needs is to consume foods or processed products that are high in magnesium. Arummi Cashew Milk may be an appropriate choice. 

Enjoy the deliciousness of Cashew Milk and reap its benefits for your body’s health. Let’s get the product in the nearest supermarket now!


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