MAGNESIUM
HEALTH BENEFITS
How Can Magnesium Improve My Health?
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Magnesium is essential for overall health and well-being. This mineral helps with over 300 enzymatic reactions in the body, influencing various physiological processes. It plays a fundamental role in energy metabolism, DNA replication and repair, protein synthesis, and neurotransmitter regulation. Additionally, magnesium is crucial for maintaining the structural integrity of bones and teeth, as approximately 60% of the body's magnesium is stored in the skeleton. If you are deficient in magnesium, increasing your intake may benefit you in the following ways...
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1. Muscle Function and Relaxation:
Magnesium helps with muscle function and relaxation. As a natural calcium blocker, it helps muscles relax after contraction. Adequate magnesium levels are essential for preventing muscle cramps, spasms, and stiffness. Furthermore, magnesium deficiency has been linked to conditions such as restless leg syndrome and muscle weakness.
2. Heart Health:
Magnesium assists cardiovascular health, influencing heart rhythm, blood pressure regulation, and vascular tone. Research suggests that magnesium helps maintain normal blood pressure by relaxing blood vessels and improving blood flow. Magnesium deficiency has been associated with an increased risk of heart disease, arrhythmias, and stroke. Supplementing with magnesium may help reduce the risk of these cardiovascular conditions and support overall heart health.
3. Bone Density and Osteoporosis Prevention:
While calcium is well known for bone health, magnesium is equally important for maintaining optimal bone density and preventing osteoporosis, especially in older adults. Magnesium aids the absorption and metabolism of calcium, so it can be utilised for bone mineralization. Low magnesium levels have been linked to decreased bone density and an increased risk of fractures.
4. Stress Reduction and Mood Enhancement:
Magnesium helps to modulate the body's stress response and promotes relaxation. It regulates the hypothalamic-pituitary-adrenal (HPA) axis, which controls the release of stress hormones such as cortisol. Adequate magnesium levels have been associated with lower levels of anxiety and depression, while magnesium deficiency may exacerbate symptoms of mood disorders. Supplementing with magnesium has shown promise in improving mood, reducing stress, and promoting overall emotional well-being.
5. Energy Production and Metabolism:
Magnesium helps with energy production and metabolism. Magnesium is a cofactor for ATP (adenosine triphosphate) synthesis, the primary energy currency of the cell. It participates in numerous metabolic reactions, including glycolysis, the Krebs cycle, and oxidative phosphorylation. Adequate magnesium is essential for sustaining energy levels, combating fatigue, and supporting overall metabolic function.
6. Blood Sugar Regulation and Diabetes Management:
Magnesium is important in insulin signalling and glucose metabolism, helping to maintain normal blood sugar levels. Research suggests that magnesium deficiency may impair insulin sensitivity and contribute to insulin resistance, a hallmark of type 2 diabetes. Conversely, adequate magnesium intake has been associated with a reduced risk of developing type 2 diabetes and improved glycemic control in diabetic individuals. Therefore, incorporating magnesium-rich foods or supplements may be beneficial for diabetes prevention and management.
7. Migraine Prevention:
For individuals prone to migraines, magnesium supplementation may offer relief and reduce the frequency and severity of migraine attacks, by helping to regulate neurotransmitter function and blood vessel tone. Studies have shown that magnesium supplementation can be effective in preventing migraines, particularly in individuals with low magnesium levels or a history of migraines.
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Which foods are rich in magnesium?
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Foods rich in magnesium include: seeds, especially pumpkin and chia; nuts, especially almonds, cashews and peanuts; leafy green vegetables, especially spinach; avocados, soy milk, whole wheat bread, legumes and dark chocolate - raw cacao makes a lovely hot chocolate for bedtime! However, if you are deficient in magnesium and are unable to receive adequate intake from your diet, you may benefit from a supplement.
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What type of magnesium supplement do I need to take?
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If you are not receiving adequate magnesium from your diet, there are various types of magnesium supplements available, each with unique properties and benefits. Consulting with a healthcare professional can help determine the most suitable form and dosage of magnesium for specific health conditions or concerns.
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Common types of magnesium supplements and their uses:
1. Magnesium Oxide:
This form of magnesium has a high concentration of elemental magnesium and is often used as a laxative to relieve constipation. However, its bioavailability is relatively low compared to other forms, meaning that the body may not absorb it as efficiently.
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2. Magnesium Citrate:
Magnesium citrate may support overall magnesium levels and is often preferred for its bioavailability. Citrate is a combination of magnesium and citric acid, which enhances its absorption in the body. This form is also commonly used to promote bowel regularity and relieve constipation.
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3. Magnesium Glycinate:
Magnesium glycinate is often used to support muscle relaxation, stress reduction, and sleep quality. Glycinate is formed by combining magnesium with glycine, an amino acid. This form of magnesium is highly bioavailable and less likely to cause gastrointestinal side effects like diarrhea.
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4. Magnesium Chloride:
Magnesium chloride may help alleviate muscle soreness, promote relaxation, and support overall magnesium levels in the body. It is a highly soluble form of magnesium that can be absorbed through the skin when used in topical applications such as magnesium oil or bath salts.
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5. Magnesium L-Threonate:
Magnesium L-threonate may support cognitive function, memory, and brain health. This unique form of magnesium, also known as Magtein, is thought to have enhanced bioavailability and the ability to cross the blood-brain barrier.
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6. Magnesium Sulfate (Epsom Salt):
Epsom salt is a well-known form of magnesium sulfate that is commonly used in baths for relaxation and muscle relief. It may also be taken orally to relieve constipation, although it is less commonly used for this purpose compared to magnesium citrate.
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7. Magnesium Taurate:
Magnesium taurate, which is a combination of magnesium and the amino acid taurine, is often used to support cardiovascular health. Taurine has been shown to have beneficial effects on heart function.
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8. Magnesium Orotate:
Magnesium orotate is often used to support heart health and may also benefit athletic performance and muscle recovery. It is a combination of magnesium and orotic acid, which is believed to enhance magnesium absorption and utilisation in the body.
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9. Magnesium Malate:
Magnesium malate is often used to support energy production and alleviate muscle pain and fatigue, making it popular among athletes and individuals with fibromyalgia. It is formed by combining magnesium with malic acid, a compound found in fruits.
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10. Magnesium Aspartate:
Magnesium aspartate is sometimes used as a supplement to support athletic performance, muscle function, and recovery. It is a combination of magnesium and aspartic acid, an amino acid.
Learn more about the health benefits of magnesium:
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"7 Surprising Magnesium Benefits You Don't Know" (video)
Dr Eric Berg
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"The role of magnesium in neurological disorders"
NIH (National Institutes of Health) - A. Kirkland, G. Sarlo, K. Holton
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