Magnesium is a mineral that’s crucial to body’s function. Magnesium is found in most of the spheres such as earth, plants, animals, and humans. It is said about 60% of magnesium in our body comprises of bone and rest 40% includes soft tissues, muscles, and blood. Every cell of our body needs magnesium and it requires it to function. Magnesium is also known by another name as “ helper molecule”
Magnesium deficiency is one of the leading nutrients deficiencies in grown-ups and adults. The reason being our soil is now depleted from essential minerals. Hence, our food has fewer minerals. It is believed that 90% of the people do suffer from magnesium deficiency because it is impossible to have recommended daily need of magnesium from the food alone. A deficiency of magnesium causes:
- Muscle spasms
- Sleep Disturbances
- Insulin resistance: Yes! Magnesium could be responsible for your Diabetes as well.
- Rapid heartbeat
Magnesium plays an important role in over 300 biochemical reactions within the body such as:
- Metabolism of food: Your Obesity could be a reason of Magnesium deficiency since the food is not metabolized properly.
- Transportation of calcium and potassium ions across cell membranes a process that is important to nerve impulse conduction
- Normal Heart Rhythm
Most of the cardiac patients take magnesium chloride injections to stop blood clotting and calcification. Calcification occurs when excess calcium starts
Like stated it is difficult to get magnesium from food, magnesium is my second supplement advice after Vitamin D to any individual who is looking for a healthy and disease free lifestyle.
It is magnesium that controls the fate of potassium and calcium in the body. If magnesium is insufficient potassium and calcium will be lost in the urine and calcium will be deposited in the soft tissues (kidneys, arteries, joints, brain, etc.). Magnesium and calcium have competing effects on many of the body’s chemical pathways.
5 Benefits of Magnesium Supplements
1. Magnesium helps keep blood pressure normal
A review of research data published in “ Nutrition in Clinical Practice “ April 2008, found that dietary intake of Magnesium might help improve serum lipid profiles and reduce blood pressure.
The highest amount of Magnesium in the whole body is within the heart specifically within the left ventricle. Magnesium along with calcium helps prevent blood pressure.
Addressing your high blood pressure is important, as it is a risk factor for both heart disease and stroke.
Human studies have shown that a deficiency in magnesium is associated with heart enlargement. The heart muscle becomes so enlarged that it can no longer pump blood effectively. Magnesium sharply decreases the resistance against which the heart must pump.
Magnesium is also vital for GABA function, an inhibitory neurotransmitter that produces serotonin ” Happy Hormone”.
2. Magnesium help relieves constipation
Magnesium acts as a laxative in your intestine. This means that your large intestine uses magnesium to bring in water into the bowl so that your stool becomes softer and easier to pass which is why supplementation is a great treatment for someone who has constipation issues.
That is why supplementation is a great treatment for someone who has constipation issues.
It also relaxes the muscles in the intestines which help to establish a smoother rhythm
For Constipation: Magnesium citrate:
Do not exceed the dose of 300mg 3X/day (total 900/day)
3. Magnesium Cures Fatigue
Like petrol is to fuel the car, ATP is to fuel the cells in the body. Mitochondria inside the cells produce ATP by converting glucose, amino acids and fatty acids from our food. Without presence of enough magnesium, the nutrients we take in cannot be metabolized into useful energy
Magnesium is an ingredient for the energy-production process that occurs inside the tiny structures within cells. The body uses magnesium to regulate muscle and nerve function. Lack of magnesium in the diet leads to muscle weakness, muscle contraction, and fatigue.
Next time you go and grab something caffeinated, like Tea, Coffee or Redbull try to experiment with Magnesium
4. Magnesium helps to Prevent Diabetes
Increasing Dietary Magnesium might help reduce the risk of type 2 diabetes according to Jan 2004 issue of “ Diabetes Care.” The study found that higher the magnesium intake lowers the risk of type 2 diabetes.
Magnesium supplements may be helpful for people with diabetes as it can help promote healthy insulin production.
Here you can read more about How to cure Diabetes Naturally and Permanently
5. Magnesium helps in the prevention of Migraine Headaches
Being involved in the neurotransmitter functions and blood circulation, magnesium can help reduce pain-relieving hormones and reduces constriction of the blood vessels thereby help controlling migraine headaches.
Studies show that when sufferers of migraines supplements with Magnesium, their symptoms improve.
Magnesium Supplements and their Use
Supplements are not as easy, as just going to a medical store and asking for the supplement. Their bioavailability meaning how they are converted into the body and proper salts all are important
Consuming any supplement in doses other than recommended causes nutrients imbalance and toxicity. Hence, it is usually recommended to get nutrients from food sources, as foods naturally contain other important balancing nutrients.
However, if your health and energy requirements are high, you may need more magnesium in form of supplements. Different forms of Magnesium supplements you will come across are. I never miss my magnesium supplement the day I play a sport or go to the gym.
Different forms of Magnesium supplements you will come across are.
|Sleep and anxiety||Magnesium Glycinate (highest levels of absorption)|
|Digestive Issue||Magnesium Chloride (with meals)|
|Heart Disease||Magnesium Taurate|
|Muscle Cramps||Magnesium Sulfate|
|Constipation, Migraines||Magnesium Citrate|
|For Bodybuilders||Magnesium Arginate (With Meals)|
Magnesium is second most important, supplement I advise my clients after Vitamin D. I myself take a magnesium supplement every day. This is the one I use. It has calcium, Magnesium, Vitamin D and K2. This is what I take every day.
But, this will not cure any symptoms. For curing the symptoms you need extra magnesium. I also have this bottle in the cupboard. I add this the days I workout that is 3 times in a week.
If you would like to dig deeper knowing more about Magnesium about natural sources, you should definitely read my this article.