Benefits of Magnesium, Supplements & Deficiency
Magnesium is an essential mineral that plays a crucial role in many of our bodily functions. It is involved in over 600 biochemical reactions in the body, including energy production, protein synthesis and muscle and nerve function. Despite its importance, many people are deficient in magnesium, which can lead to a range of health issues.
Recent research has shed light on the miraculous benefits of magnesium and its potential to improve our overall health and wellbeing. From reducing the risk of heart disease to improving sleep quality and reducing anxiety, this essential mineral has incredible potential and is a true powerhouse mineral.
If you want to unlock the power of magnesium and reap its many benefits, keep reading to discover how this miracle mineral can transform your health.
The Importance Of Magnesium
One of the most important roles of magnesium is its contribution to energy production. Our bodies rely on energy for every single function, and magnesium helps convert the food we eat into usable energy. This is why magnesium deficiency can lead to feelings of fatigue and low energy levels.
Magnesium also plays a key role in protein synthesis, which is necessary for the growth and repair of our body tissues. It helps in the formation of new proteins and supports the proper functioning of enzymes involved in protein metabolism. Without adequate magnesium levels, this protein synthesis can not take place and can lead to the development of health issues.
In addition, magnesium is essential for proper muscle and nerve function. It helps with the contraction and relaxation of muscles, allowing us to move and perform daily activities. Proper levels are essential for athletes, sports people and those involved in physical training. It helps reduce muscle cramps and spasms and improves post training recovery times. This mineral also regulates the electrical impulses that travel along our nerves, ensuring smooth communication between our brain and body.
Furthermore, it has been found to have a significant impact on heart health, helping maintain normal blood pressure levels and preventing the formation of blood clots, thus reducing the risk of heart disease. Studies show that taking magnesium supplements can improve heart health by reducing triglyceride levels (bad cholesterol) and increasing HDL (good) cholesterol levels.
Beyond its role in energy production, protein synthesis, muscle and nerve function, and heart health, magnesium has been linked to numerous other health benefits. It is known to support bone health by aiding in the absorption and metabolism of calcium. Magnesium also plays a role in regulating blood sugar levels, promoting better insulin function and reducing the risk of type 2 diabetes.
In conclusion, the importance of magnesium in our bodies cannot be overstated. From energy production to muscle and nerve function, protein synthesis, and heart health, this essential mineral is involved in countless vital functions. Ensuring adequate magnesium levels through a balanced diet or supplementation can unlock the incredible power of magnesium and transform your overall health and well-being.
Boost Energy Levels
Magnesium plays a crucial role in energy production by helping convert the food we eat into usable energy. Without sufficient magnesium levels, our bodies may experience feelings of fatigue and low energy. It is involved in the production of adenosine triphosphate (ATP), which is the primary source of energy in our cells. ATP provides the necessary fuel for various bodily functions, including muscle contraction, nerve transmission, and biochemical reactions.
In addition to its role in ATP production, magnesium also supports optimal muscle function. Magnesium helps with the contraction and relaxation of muscles, allowing us to move and perform physical activities with ease. It aids in the metabolism of carbohydrates and fats, which are used as fuel for energy production during exercise and other physical exertion.
Oxidative stress occurs when there is an imbalance between antioxidants and free radicals in the body, which can lead to cellular damage and fatigue. Magnesium acts as an antioxidant, neutralising free radicals and protecting our cells from oxidative damage. By reducing oxidative stress, magnesium promotes energy production and helps combat fatigue.
Increasing magnesium intake can have a significant impact on energy levels. Several studies have shown that magnesium supplementation can improve exercise performance and reduce feelings of fatigue. In a study published in Science Daily, researchers found that magnesium deficiency lead to a lack of energy.
Muscle & Nerve Function
When it comes to muscle function, magnesium is involved in regulating the balance between calcium and potassium in our muscles. This balance is crucial for proper muscle contraction and relaxation. Magnesium acts as a natural calcium antagonist, meaning it helps regulate the flow of calcium into muscle cells.
During muscle contraction, calcium is released from storage sites within the muscle cells, triggering the contractile proteins to slide past each other, ultimately causing muscle fibers to shorten. The availability of magnesium ensures that calcium is properly regulated during this process, allowing muscles to contract efficiently.
On the other hand, during muscle relaxation, magnesium actively works to inhibit the flow of calcium into the muscle cells, promoting relaxation and preventing excessive muscle contractions. This is why magnesium is often recommended for individuals experiencing muscle cramps or spasms.
Nerve cells, also known as neurons, communicate with each other by transmitting electrical signals. These signals are responsible for coordinating various bodily functions. Magnesium helps regulate the activity of neurotransmitters, which are the chemical messengers responsible for transmitting these electrical signals between nerve cells. By ensuring proper neurotransmitter function, magnesium supports healthy nerve transmission, contributing to overall nerve health and optimal bodily function.
It also helps maintain the health of the myelin sheath, a protective covering around the nerves, similar to insulation around electrical wires. This myelin sheath is essential for the efficient relaying of nerve signals, ensuring that signals between the brain and your muscles, organs, etc. work at optimum levels.
Bone Health & Density
Magnesium plays a vital role in maintaining healthy bones, healthy teeth and maintaining optimal bone density. While calcium is often associated with bone health, magnesium is equally important. In fact, magnesium is involved in over 300 biochemical reactions in the body, many of which are necessary for bone formation, maintenance and mass (density). Red more about How To Keep Bones And Joints Healthy.
- Calcium Magnesium Balance: Magnesium is essential for maintaining the proper balance of calcium in the body. While calcium is necessary for building and maintaining strong bones, too much calcium without adequate magnesium can lead to calcium buildup in soft tissues, such as blood vessels and kidneys and this can lead to some health issues. When there are sufficient magnesium levels in your body , calcium is efficiently utilised and transported to the bones where it is needed.
- Bone Formation and Density: Magnesium is involved in the process of bone formation, contributing to the growth and development of normal healthy bones. It plays a crucial role in converting vitamin D into a form that can be used by the body and which is necessary for calcium absorption. Without adequate magnesium, the body may struggle to properly utilise the calcium obtained from food or supplements, leading to weakened bones and an increased risk of osteoporosis (brittle bone disease).
- Magnesium also promotes bone density by stimulating the activity of osteoblasts, the cells responsible for making new bone tissue. Studies have shown that individuals with normal magnesium levels tend to have greater bone mineral density and are at reduced risk of fractures and osteoporosis.
- Bone Health in Aging: As we age, maintaining bone health becomes increasingly important, as bone density tends to decrease with age. This is especially important for women as bone density can decrease more rapidly after menopause. Ensuring an adequate magnesium level in your body can help slow down age related bone loss and support bone health in older adults.
Magnesium & Sleep Quality
Getting a good night’s sleep is essential for your overall health and wellbeing. However, many individuals struggle with sleep related issues, such as insomnia, disturbed sleep, constant waking, waking in the early hours or restless sleep. If you’re looking for a natural solution to improve your sleep quality, magnesium may be your answer.
- Regulation of Melatonin Production: Melatonin is a hormone that regulates the sleep wake cycle. It is responsible for signaling to your body when it’s time to sleep. Magnesium plays a crucial role in the production and release of melatonin. By ensuring adequate magnesium levels, you can support the natural production of melatonin, promoting more restful and rejuvenating sleep.
- Relaxation of Muscles and Nervous System: Magnesium has muscle relaxing properties, which can help reduce muscle tension and promote relaxation. When your muscles are relaxed, it becomes easier to unwind and fall asleep. Magnesium also has a calming effect on the nervous system, helping to soothe anxiety and stress that may interfere with your sleep.
- Regulation of GABA Levels: GABA (gamma-aminobutyric acid) is a neurotransmitter that helps regulate brain activity and promote relaxation. Magnesium has been shown to enhance GABA function in the brain, leading to a calming and sedative effect. Increased GABA levels can help quiet the mind and prepare the body for a peaceful night’s sleep.
- Improvement in Sleep Duration and Quality: Research suggests that magnesium supplementation can lead to improvements in both sleep duration and quality. In one study, individuals who took a magnesium supplement experienced longer sleep duration, decreased nighttime awakenings, and improved sleep efficiency. Another study found that magnesium supplementation improved subjective measures of insomnia, such as sleep time and sleep quality.
- Reduction of Restless Leg Syndrome (RLS) Symptoms: Restless Leg Syndrome is a condition characterized by uncomfortable sensations in the legs, often accompanied by an irresistible urge to move them. RLS symptoms can significantly disrupt sleep. Magnesium has been shown to alleviate RLS symptoms by relaxing the muscles and reducing leg discomfort, allowing for better sleep
Mental Health & Mood
Magnesium has also shown potential in positively impacting mood and mental health. Research suggests that maintaining adequate levels of magnesium in the body may contribute to better emotional wellbeing and help alleviate symptoms of some mental health issues. Here are some ways in which magnesium can have a positive impact on mood and mental health:
- Regulation of Neurotransmitters: Neurotransmitters are chemicals in the brain that play a crucial role in regulating mood and emotions. Magnesium is involved in the synthesis and release of neurotransmitters such as serotonin, often referred to as the “feel good” hormone. By supporting serotonin, magnesium can help promote a more balanced mood and overall mental wellbeing.
- Stress Reduction: Chronic stress can have a significant negative impact on mental health. Magnesium has been shown to help regulate the body’s stress response by reducing the release of stress hormones, such as cortisol. By modulating the stress response, magnesium can help promote a calmer and more relaxed state of mind, reducing feelings of anxiety and tension.
- Anxiety Relief: Anxiety disorders are among the most common mental health conditions, affecting millions of people worldwide. Studies have suggested that magnesium supplementation may help reduce symptoms of anxiety. Magnesium has a calming effect on the nervous system, which can help reduce the physiological symptoms of anxiety, such as racing heart, restlessness, and muscle tension.
- Depression Support: Depression is a complex mental health condition that can significantly impact a person’s quality of life. While magnesium alone is unlikely to be a cure for depression, research has shown that low levels of magnesium are often associated with increased depressive symptoms. By ensuring adequate magnesium intake, individuals may potentially reduce the risk of developing or worsening depressive symptoms.
- Cognitive Function: Magnesium plays a vital role in supporting cognitive function and mental performance. Research has suggested that magnesium deficiency may impair cognitive abilities, including memory and attention. By maintaining sufficient magnesium levels, individuals may support optimal brain function, enhancing focus, concentration, and overall cognitive performance.
- Protection against Neurodegenerative Disorders: Neurodegenerative disorders, such as Alzheimer’s disease and Parkinson’s disease, are characterised by the progressive loss of brain function. Studies have indicated that magnesium may play a neuroprotective role, potentially reducing the risk of developing these disorders. Magnesium’s ability to modulate neurotransmitter activity and protect against oxidative stress may contribute to its neuroprotective effects.
*If you are concerned about your mental health then we advise that you consult a mental health care practitioner rather than merely relying on only adding magnesium to your diet.
Magnesium Rich Food Sources
This amazing mineral can be found in a number of food sources, here are some of the most magnesium rich;
- Leafy Green Vegetables such as spinach, kale, Swiss chard, collard green, mustard greens and green leaf lettuce,
- Nuts and Seeds such as almonds, cashews, peanuts, pumpkin seeds, chia seeds and flaxseeds,
- Whole Grains such as brown rice, quinoa, oats, whole wheat and bran,
- Legumes such as black beans, lentils, chickpeas, black beans, lima beans and edamame.
- Seafood (fatty fish) such as salmon, mackerel, and halibut and pollock,
- Dark Chocolate with a cocoa content 70% and above,
- Fruit such as avocados, bananas, kiwi, papaya, blackberries, figs, raspberries, cantaloupe melon and grapefruit,
- Dairy Products such as milk and yogurt.
If you are unsure that you are getting enough magnesium in your diet or have a deficiency, then taking a magnesium supplement may be your answer. If you are unsure of your magnesium levels, then we advise that you have a blood test to determine you exact level and whether you have a lack.
Vitamin B6 also plays an important role in helping boost brain function, cognitive health, regulating blood sugars, supporting immune function, reducing PMS, and more. Many of the benefits from these two synergistic nutrients overlap and together they make an unbeatable duo.
One important point to note is that Vitamin B6 is needed to bring magnesium into your cells and ensure that you get the full mineral benefits. See Magnesium Plus B6 Supplement.
Harnessing The Power Of Magnesium
Magnesium is truly a miraculous mineral that plays a vital role in your overall wellbeing. From maintaining healthy muscle function to promoting a good night’s sleep, magnesium offers an array of benefits that should not be overlooked.
Through this article, we have explored the numerous benefits of magnesium supplementation and how it can positively impact various aspects of your health. From alleviating stress and anxiety to supporting cardiovascular health, magnesium has proven itself to be an essential nutrient for optimal functioning of our bodies.
However, it is crucial to approach magnesium supplementation with caution and be aware of potential risks and precautions. Excessive dosage can lead to digestive discomfort and interactions with certain medications should be taken into consideration. Individuals with kidney problems should exercise caution in taking a supplement and anyone experiencing allergic reactions should seek immediate medical attention if such should occur.
To ensure the safe and effective use of magnesium supplements, we always recommended you consult with your healthcare professional. They can provide personalised guidance based on your specific needs and medical history and help you determine the most appropriate form and dosage for your individual situation.
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