11 reasons why we need magnesium – benefits and effects

Magnesium is the fourth most abundant mineral in the human body and is involved in over 300 biochemical functions. About 60% of magnesium is found in the bones, while the rest is found in muscles, soft body tissues, and fluids like blood.

One of magnesium’s main roles is to act as a cofactor, or “helper molecule,” in the biochemical reactions that enzymes continuously carry out.

Magnesium is effective against osteoporosis, constipation and asthma, improves nerve, muscle and bone health, and aids in protein synthesis and cellular metabolism.

Common symptoms of magnesium deficiency are neck and back pain, anxiety, fatigue, migraine attacks, muscle weakness and cramps, loss of appetite, vomiting, nausea, insomnia, cardiac arrhythmia, diarrhea and muscle twitching.

A very common symptom of magnesium deficiency is cravings for raw cacao or dark chocolate, as chocolate is rich in this essential mineral. A deficiency can be a major cause of diabetes, depression and menopausal symptoms.

Here are some important benefits and effects of magnesium.

Increases performance

Depending on the intensity, we need 10-20% more magnesium during training than during the rest phase.

Magnesium helps transport blood sugar to muscles and eliminate lactic acid that builds up in muscles during exercise and causes pain.

Magnesium helps to improve running, cycling and swimming times and lowers insulin and stress hormone levels.

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More energy

Magnesium helps increase energy production in the body and promotes the activation of enzymes. It activates adenosine triphosphate (ATP) and increases energy. Too little magnesium means we tire more quickly and need higher levels of oxygen during exercise.

Helps against constipation

Magnesium helps relax muscles in the digestive tract. This water-soluble nutrient relaxes the intestinal muscles and facilitates bowel movements.

healthy pregnancy

Magnesium is one of the most important nutrients for a healthy pregnancy. It reduces the risk of osteoporosis, normalizes blood pressure and increases pain tolerance during childbirth. Magnesium is an easy way to avoid dangerous pregnancy cramps.

Improves sleep

Magnesium has a calming effect, helps to switch off mentally and makes it easier to fall asleep. It increases the amount of melatonin, reduces the stress hormone cortisol and enables restful sleep.

healthy bones

Magnesium is directly related to healthy bone density. Too little of this mineral in the body can be a cause of osteoporosis. It helps regulate calcium levels and should be consumed especially during periods of vigorous growth. Sufficient magnesium reduces the risk of osteoporosis in old age.

Good for the nerves

Along with other electrolytes, magnesium regulates various biochemical reactions in the body. Magnesium improves the transport of calcium and potassium ions across cell membranes, which improves nerve impulse conduction, muscle contractions and heart rhythm.

Magnesium in combination with calcium improves the structural development of bones and is required for the synthesis of DNA and the antioxidant glutathione.

good for the heart

Magnesium is very important for heart health. A large amount of magnesium is found in the heart, particularly in the left ventricle of the heart. Magnesium combined with calcium lowers blood pressure and prevents high blood pressure.

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High blood pressure is one of the main reasons for an imminent heart attack. Without an adequate balance of magnesium with other minerals such as calcium, a heart attack can occur due to severe muscle spasms.

Works against migraine headaches

Magnesium reduces the severity of migraine attacks and the frequency of their recurrence. It is involved in neurotransmitter function and blood circulation. Magnesium helps control migraine headaches by releasing pain-relieving hormones and preventing the narrowing of blood vessels that increase blood pressure.

Improves collagen production

Magnesium improves collagen production. Collagen is a natural protein found in tissues such as tendons, ligaments, blood vessels, intervertebral discs and skin. Collagen improves skin and hair health, reduces joint pain, promotes a healthy gut, improves metabolism and increases muscle mass.

Improves mineral absorption

Magnesium improves the absorption of vitamins and minerals such as sodium, calcium, potassium and phosphorus in the small intestine. It helps activate vitamin D stored in the body, which is of no use in its inactive form.

Important sources of magnesium

Foods rich in magnesium include almonds, cashews, avocados, bananas, broccoli. Spinach, whole grains, tomatoes, broad beans, artichokes, sweet potatoes, buckwheat, pumpkin seeds, peanuts, barley and raw cacao.

It is always better to get magnesium from natural foods rather than supplements.

With the right tips

The amazon bestseller Slimmer, Healthier, More Beautiful goes into detail about how women in particular can lose weight in a healthy way and tone their bodies. He shows how a nutritious diet can help increase energy levels and get rid of cellulite. Using simple science, it illustrates what the body actually needs to shed body fat and build muscle.

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