Magnesium is an essential mineral that plays a vital role in various bodily functions. It is involved in over 300 enzymatic reactions, including muscle and nerve function, energy production, and the maintenance of healthy bones and teeth. Despite its importance, many people do not consume enough magnesium in their diets, which can lead to various health issues.
In this article, we will delve into the reasons why your body needs magnesium and the impact of magnesium deficiency on your health. We will explore the various benefits of magnesium and provide practical tips on how to ensure that you are getting enough of this essential mineral in your diet. Whether you are looking to improve your sleep, boost your energy levels, or support your overall health and wellbeing, understanding the role of magnesium in your body is crucial.
Research has discovered an interesting link between magnesium and exercise. While exercise aids in distributing and utilizing of Mg, magnesium, on the other hand, helps in cardiorespiratory functions and strength activities. It’s the perfect symbiotic relationship. For instance, during a long workout session, serum Mg will most likely shift to erythrocytes which are needed for the strenuous exercise.
Studies have also established the role of Magnesium Taurate in muscle function. Mg takes part in the metabolism of energy and also assists in the contraction and relaxation of muscles. During a workout, fats, proteins, and carbs are broken down to provide the energy needed for the movement of muscles. Mg helps in the synthesis of protein and energy metabolism and this is why and how it helps in the relaxation and contraction of muscles. When Mg is added, the oxygen requirements in muscle cells reduces during a workout, which leads to the optimization of physical activity. In fact, some researchers have found that combining Magnesium Taurate with magnesium l-threonate, a unique magnesium compound with potential cognitive benefits, could potentially offer a synergistic effect on both muscle function and cognitive performance. You can discover many forms of magnesium and buy Cerebra’s magnesium l-threonate (Cerebra magnesium threonat kaufen) or Life Extension’s magnesium.
Magnesium Deficiency
A deficiency in magnesium will result in a decreased or suboptimal endurance especially during exercise. The deficiency of magnesium can also interfere with the normal neuromuscular functions. This explains why muscle cramps are associated with magnesium deficiency. Magnesium supplementation is already being used to deal with cramps in expectant women. The following are some risk factors that can lead to magnesium deficiency:
- Habitually eating white flour products instead of wholemeal
- Not frequently eating green leafy veggies
- Not eating enough nuts, seeds, beans or lentils
- Eating too much sugar or sugary products
- Taking too much alcohol on a regular basis
- Following a high-protein and low-carb diet.
Most of these are lifestyle issues that you can easily modify to avoid the deficiency. Even a small lifestyle change like switching from refined to unrefined grain can go a long way to help understand why your body needs magnesium.
Exercise
Exercise leads to a shift in the body’s energy substrates. Moderate exercise will decrease the concentration of glucose but increase lactate levels, resulting in decreased efficiency of the working muscles. Increasing magnesium levels can ultimately increase glucose levels in both the peripheral and central nervous systems. While magnesium is typically obtained through diet, some research suggests that magnesium can also be absorbed through the skin. However, more studies are needed to fully understand the extent to which this is possible.
Because glucose is the main source of energy, its need will increase during a workout. In principle, glycogen is rapidly broken down in muscles in order to support the movement of muscles. As soon as the glycogen is depleted, the blood will transport more glucose from the liver or kidney. Magnesium improves this process by speeding up the breakdown of glycogen.
Foods rich in magnesium include nuts, seeds, veggies, fruits and whole grains. Refined foods, fish and meat have poor supplies of magnesium. Since it is a relatively soluble mineral, it can be denatured by overcooking food. It is more concentrated in bran and germ and this is why the white refined grains typically contain less magnesium than the unrefined ones.
It is important to point out that even though optimal amounts of magnesium can lead to better performance, excessive consumption of magnesium will not make you to be a super athlete. In fact, overconsumption of any mineral will lead to an imbalance in the body and this can result in lots of other problems. Just stick to the RDA levels and you will be fine.
Interestingly, this essential mineral is often neglected in the general population even though it plays a vital role in metabolism. Since the demand for magnesium will increase during a workout, it is a good idea to ensure you have met the daily dietary recommendation. The recommended magnesium intake is 420mg for men and 320mg for women over 18 years.
Sleep
Magnesium is an essential mineral that plays a crucial role in promoting healthy sleep. It is involved in the regulation of the neurotransmitter GABA, which is responsible for calming the nervous system and promoting relaxation. Magnesium has also been shown to reduce levels of the stress hormone cortisol, which can interfere with sleep quality.
Research has found that magnesium supplementation can improve sleep quality and duration in individuals with insomnia. A study published in the Journal of Research in Medical Sciences found that magnesium supplementation improved sleep quality in elderly individuals with insomnia. Another study published in the Journal of Orthomolecular Medicine found that magnesium supplementation improved sleep quality and duration in individuals with restless leg syndrome, a condition that can interfere with sleep.
Furthermore, magnesium has been shown to have a positive impact on the body’s circadian rhythm, which is the internal “clock” that regulates sleep-wake cycles. Research has found that magnesium helps to synchronize the body’s circadian rhythm, leading to better sleep quality and duration. This mineral has also been found to improve sleep quality in individuals with jet lag, a condition characterized by disrupted sleep patterns due to traveling across time zones.
Energy
Magnesium plays a crucial role in energy production in the body. It is involved in the process of converting food into energy, as it is required for the production of ATP, the body’s primary energy currency. Without adequate magnesium levels, the body may struggle to produce enough energy to support daily activities and functions, leading to fatigue, weakness, and other related symptoms.
A study published in the Journal of Nutrition found that magnesium supplementation improved physical performance and energy levels in older adults. Another study published in the Journal of Sports Science and Medicine found that magnesium supplementation improved exercise performance and energy levels in athletes.
Magnesium helps to regulate the body’s stress response, which can have an impact on energy levels. Stress can deplete magnesium levels in the body, leading to fatigue and other related symptoms. Magnesium helps to regulate the production of the stress hormone cortisol, which can interfere with energy levels and lead to feelings of fatigue and exhaustion. By reducing cortisol levels, magnesium can help to improve energy levels and promote feelings of vitality and wellbeing.
Sexual Health
Magnesium plays a crucial role in various aspects of sexual health. It is involved in the production of sex hormones such as estrogen and testosterone, which are essential for sexual function and libido. Research has shown that magnesium deficiency can lead to decreased levels of these hormones, which can have a negative impact on sexual health and function.
Furthermore, magnesium has been shown to improve blood flow, which is essential for sexual function. Magnesium helps to relax blood vessels, allowing for increased blood flow to the genital area. This increased blood flow can improve sexual function and arousal in both men and women.
Research has also found that magnesium can improve symptoms of erectile dysfunction (ED), a condition characterized by difficulty achieving or maintaining an erection. A study published in the Journal of Sexual Medicine found that magnesium supplementation improved symptoms of ED in men with mild to moderate ED. Magnesium helps to relax smooth muscle tissue in the penis, allowing for increased blood flow and improved erectile function.
Whether you are experiencing issues with libido, erectile function, or overall sexual satisfaction, ensuring that you are getting enough magnesium in your diet or through supplementation can have a positive impact on your sexual health and wellbeing.
Before you start working out, take some time to investigate if you have enough magnesium in your diet. If you think you have a deficiency, start taking foods rich in magnesium. This will make your workout sessions more rewarding because you will not have to feel like all your energy was usurped by a simple routine.
