The Importance Of Magnesium.
In the realm of essential minerals. Magnesium is important for our overall health and it often takes a backseat to more popular ones like calcium or iron. However, this unsung hero plays a crucial role in maintaining our overall health and well-being. From supporting our energy levels to promoting proper muscle function, magnesium is a mineral that deserves our attention.
In this blog post, lets explore the importance of magnesium, why we are depleted in it and the different forms of magnesium that are the most beneficial as a supplement.
Why Is Magnesium Important For Our Health?
- Enzyme Activation and Energy Production:
Magnesium is used for over 600 reactions in our bodies. It’s found in all of our tissues including those involved in energy production. It does this by helping food turn into energy and assisting in the breakdown of glucose (sugar) and the synthesis of ATP (adenosine triphosphate). Which is the primary energy currency of our cells. Without sufficient magnesium, our energy levels may suffer, leading to fatigue and decreased productivity.
- Muscle Function and Relaxation:
Muscles, whether skeletal or smooth, rely on magnesium for proper function and relaxation. This mineral helps regulate the contraction and relaxation of muscles, including the heart. It also aids in the transportation of calcium across cell membranes, maintaining the delicate balance necessary for muscle coordination. Insufficient magnesium levels can contribute to muscle cramps, spasms, and even irregular heart rhythms.
- Bone Health and Calcium Metabolism:
While calcium often takes the spotlight when it comes to bone health, magnesium plays a crucial role in maintaining strong and healthy bones. It helps regulate calcium levels in the body by influencing the activity of parathyroid hormone (PTH) and vitamin D. Both of which are essential for calcium absorption and utilization. Without adequate magnesium, calcium may not be properly absorbed, leading to weakened bones and an increased risk of osteoporosis.
- Nervous System Support:
Magnesium is important for its calming effects on the nervous system. It helps regulate neurotransmitters, such as serotonin, which plays a role in mood regulation. Adequate magnesium levels have been associated with improved mood, reduced anxiety, and better sleep quality. Additionally, magnesium may help protect against neurodegenerative disorders, such as Alzheimer’s disease, by supporting brain health and reducing inflammation.
- Heart Health and Blood Pressure Regulation:
Maintaining optimal magnesium levels is crucial for heart health. This mineral helps relax blood vessels, promoting healthy blood flow and maintaining normal blood pressure. Studies have shown that individuals with higher magnesium intake have a lower risk of developing hypertension and cardiovascular diseases. Magnesium is important for proper functioning of the heart muscle, reducing the risk of irregular heart beats and improving overall heart health.
Why many Americans are depleted in magnesium:
- Inadequate dietary intake: The Western diet is comprised mostly of highly processed foods, refined grains and sugar. These all tend to be low in magnesium. Magnesium rich foods include leafy greens, nuts, seeds, beans, avocado seaweed and more.
- Soil depletion: Modern agricultural practices have led to a decline in the mineral content of soil, including magnesium. As a result, even foods that were traditionally good sources of magnesium may now contain lower levels of this mineral.
- Increased stress levels: Chronic stress can deplete magnesium levels in the body. Stress triggers the release of stress hormones, which can increase urinary excretion of magnesium and impair its absorption.
- Medications and medical conditions: Certain medications, such as diuretics, proton pump inhibitors, and antibiotics, can interfere with magnesium absorption or increase its excretion. Additionally, medical conditions like gastrointestinal disorders, diabetes, and kidney diseases can affect magnesium absorption and utilization.
- Alcohol consumption: Excessive alcohol intake can interfere with magnesium absorption and increase urinary excretion, leading to magnesium depletion.
- Poor gut health: An unhealthy gut microbiome can impair magnesium absorption. Conditions like leaky gut syndrome, celiac disease, and inflammatory bowel disease can affect the gut’s ability to absorb nutrients, including magnesium.
- Increased magnesium requirements: Some individuals may have higher magnesium requirements due to factors like pregnancy, breastfeeding and intense physical activity. During hot summer months you can easily sweat out 1.82 mg/hr!!
How Do You Know If You Are Difficient?
It’s important to note that magnesium deficiency can have various symptoms, including muscle cramps, fatigue, irritability, and sleep disturbances and more. Below is a common list.
You might be magnesium deficient if you have any of the following symptoms:
- Muscle cramps or twitches
- Sensitivity to loud noises
- Anal spasms
- Chronic fatigue
- Kidney stones
- High blood pressure
- Menstrual cramps
- Irritable bladder
- Irritable bowel syndrome
- Trouble swallowing
- Chronic inflammation
There are several different types of chelated forms of magnesium, but the 7 most commonly recognized types are:
- Magnesium Glycinate: An amino acid glycine thought to be well tolerated and easily absorbed. I take this form to help improve sleep quality and relaxation.
- Magnesium citrate Short-term relief of constipation. It can help with the effects of obesity. In fact, one study found that this form helped arterial stiffness in healthy overweight individuals.
- Magnesium malate may be the most bioavailable form of magnesium. It’s found naturally in fruits, giving them a tart taste. Magnesium malate can help with migraines, chronic pain, depression and fatigue
- Magnesium sucrosomial improves the effectiveness of energy production. It also supports the immune system and is critical for bone health and skeletal development.
- Magnesium taurate is the best form of magnesium for your heart. One study noted: “The complex magnesium taurate may thus have considerable potential as a vascular-protective nutritional supplement.”
- Magnesium orotate is also helpful for the heart and is believed to be the best form for metabolic improvements. This makes it a favorite for athletes seeking enhanced recovery, energy, and performance.
- Magnesium sulfate: It is used as a soaking solution to relieve minor sprains, bruises, muscle aches or discomfort, joint stiffness or soreness, and tired feet.
Do you feel like you could benefit from most of those forms of magnesium? Then you would benefit from a supplement that would have a blend of the different forms. I love the company BiOptimizers. They have a potent, Complete, FULL SPECTRUM magnesium formula . It’s called, Magnesium Breakthrough and has naturally-derived forms of 7 types of supplemental magnesium. It’s important to note that the bioavailability and specific benefits of each chelated form may vary, and individuals may respond differently to different forms of magnesium supplementation. Reminder that while supplements can be beneficial, it’s always best to consult with a healthcare professional before adding any new supplements to your routine.
The importance of magnesium may not always receive the attention it deserves, but it’s neccessary for our body to function properly. From energy production to muscle function, bone health to nervous system support and heart health to blood pressure regulation. Magnesium plays a vital role in numerous physiological processes. Ensuring an adequate intake of magnesium through a balanced diet or supplementation can help optimize our overall health and well-being. So, let’s give this marvelous mineral the recognition it deserves and prioritize its inclusion in our daily lives.