Magnesium is an essential mineral that demands attention when it comes to health assessment. It is
required by virtually every cell, and it’s vital in more than 300 chemical processes that sustain basic
human health and function, including muscle contraction and relaxation, nerve function, cardiac
activity, blood pressure regulation, hormonal interactions, immunity, bone health and synthesis of
proteins, fats and nucleic acids. Magnesium is also crucial for energy metabolism by the activation ofenzymes known as ATPases, which are needed to generate ATP (adenosine triphosphate). Stress
itself can cause magnesium loss in the body.
If you’re not optimizing your magnesium stores, you’re missing out on peak performance and
may be leaving muscle gains on the table. Without magnesium, the enzymes that enable
muscle protein synthesis are impaired, compromising recovery, hypertrophy, and strength.
Natural Sources of Magnesium
Natural sources of magnesium include;
sea vegetables, leafy vegetables such as spinach, and whole grains that are usually major components of a person’s regular diet. Some other vegetables that can be classified as rich magnesium sources
include tomatoes, beet greens, broad beans, lima beans, artichokes, sweet potatoes, buckwheat flour,
pumpkin seeds, peanuts, wheat flour, oat bran, barley, cornmeal and chocolate. Also, you can consumedairy products such as milk and yoghurts, as well as non-vegetarian products like fish. Pumpkin seedsare one great source of magnesium and an easy addition to any diet—add them to cereal, salads, pastaand rice dishes for extra crunch or simply eat a handful as an afternoon snack. Spinach and kale arealso rich in magnesium, but some magnesium is lost through the cooking process.
· Magnesium contributes to a reduction of tiredness and fatigue
· Magnesium contributes to electrolyte balance
· Magnesium contributes to normal energy-yielding metabolism
· Magnesium contributes to normal functioning of the nervous system
· Magnesium contributes to normal muscle function
· Magnesium contributes to normal protein synthesis
· Magnesium contributes to normal psychological function
· Magnesium contributes to the maintenance of normal bones
· Magnesium contributes to the maintenance of normal teeth
· Magnesium has a role in the process of cell division
· Magnesium helps you body to cope with stress
When ATP is broken down, energy is released for all muscle contractions, and when exercising
strenuously, this turnover is extremely high, meaning that ATP needs to be synthesized quickly. Thus, a shortfall of magnesium can limit energy production, leading to fatigue, lethargy, reduced power,
muscle twitches or cramps. Chronic deficiencies of magnesium are also implicated in reduced bone
mineral density and increased risk of osteoporosis as well as anemia, depression and irregular heart
rate. Virtually every body system can display symptoms because systems throughout the body rely
on magnesium. Athletes in particular might find it easy to explain away fatigue or muscle cramps,
lowered immunity, and even altered heart rates, and indeed these symptoms are common and multifaceted
in cause. However, a simple magnesium deficiency could also be the underlying factor.
There is emerging evidence that magnesium requirements are significantly elevated in athletes, and
that performance might benefit from higher intakes. Aside from being used up in the production of
energy, magnesium might also assist performance by reducing accumulation of lactic acid and
reducing the perception of fatigue during strenuous exercise through its action on the nervous
system. Magnesium is also lost through sweat, so athletes training hard in hot and humid
environments might further increase demands.
Magnesium is not produced by the body, so it needs to be ingested daily through the consumption of magnesium-rich foods such as whole grain cereals, leafy greens, nuts and seeds. Magnesium
deficiency is actually quite common—dietary surveys indicate more than 70 percent of the population consumes insufficient magnesium. This is probably because our eating habits generally rely on
processed, high-starch and refined foods, which are all poor sources of this vital mineral.
If you’re not optimizing your magnesium stores, you’re missing out on peak performance and may be leaving muscle gains on the table. Without magnesium, the enzymes that enable muscle protein
synthesis are impaired, compromising recovery, hypertrophy, and strength.
Healthy testosterone and balanced cortisol levels can make or break an athlete. Magnesium helps
maintain this equilibrium by helping to free up testosterone so that it can work its magic in the body. It also allows for the metabolism of cortisol after hardcore workouts by reducing nervous system
Magnesium is known as the mineral of insulin sensitivity. It helps your body metabolize carbs, while influencing the activity of hormones that control blood glucose levels. Robust magnesium creates a
metabolic environment that will help you get superior muscle development and a leaner body
composition in less time.
Getting enough magnesium can accelerate recovery processes and aid sleep. Magnesium fights
inflammation, raises antioxidant levels, and helps replenish energy stores in the muscle. It also calmsthe central nervous system, lowering heart rate and enabling restful sleep.
The recommended daily amount of magnesium is 300mg for men and 270mg for women. But these
are based on the average population. Endurance athletes may have higher requirements as they
produce more energy, use their muscles more, put a greater stress on their bones and sweat more,
therefore losing higher amounts of magnesium (an electrolyte) as they do so. But does this mean that you need to take a magnesium supplement? Studies suggest that magnesium supplementation only has a benefit on exercise performance in individuals who are magnesium deficient. Magnesium
supplementation of physically active individuals with adequate magnesium status has not been
shown to enhance physical performance.1
To ensure sufficient magnesium levels, start with your diet. I think of magnesium as the ‘vegan
nutrient’. It is mostly found in plant foods, where it is one of the components of chlorophyll. To ensure that you are meeting your daily magnesium requirements, you need to include a selection of the
following foods in your diet:
Eating a variety of food can help you meet and maintain magnesium requirements, and provide you
with other essential vitamins and minerals
Magnesium-Rich Foods (Milligrams per 100 grams).
Pumpkin seeds (roasted) 532
Brazil nuts 225
Sesame seeds 200
Peanuts (roasted, salted) 183
Whole-grain bread 85
Cooked beans 40
Potato (baked) 25
Available in tablet form or topical spray.
One of the big benefits of a magnesium spray which is applied onto the body directly is how
effectively it is absorbed when it’s sprayed onto the skin. By bypassing the digestive system it goes
straight into the bloodstream and is delivered to the cells that need it.
Health Foods For You recommended supplements;
Solgar – Magnsium citrate tablets
Lamberts – Mag Absorb
Floradix – Liquid magnesium
Celtic Salt( Gray salt ) – Alkalizes the body, provides electrolyte balance, Increases energy,
promotes restful sleep, helps regulate heartbeat and blood pressure
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