Did you know that magnesium is the fourth most profuse mineral in our bodies? It is crucial to help us with the maintenance of our mental and physical well-being. Unfortunately, you may not be getting enough magnesium even if your diet is healthy. In this article, you will learn all about how magnesium can help you enhance your fitness performance and overall health.
Magnesium is a key mineral when it comes to our fitness performance. In fact, you may need around 10% to 20% more magnesium while exercising than you normally do while resting. The exact percentage depends on the type of activity you’re performing. This is because magnesium can help get rid of the lactate found in your muscles, which may accumulate as you exercise and result in fatigue, and transport blood sugar to your muscles instead. According to PubMed, several studies have revealed that athletes, individuals with chronic illnesses, and the elderly can benefit from supplementing with magnesium because it can help to improve their fitness. One study hosted volleyball players as participants, who were then required to take 250 mg of magnesium daily. The participants showed great improvements in the movements of their arms and jumping capabilities. Another study tested participants in a triathlon of cycling, running, and swimming. They showed improved performance and a reduction of stress hormones and insulin levels after four weeks of taking magnesium supplements.
60% of the magnesium present on our body can be found in our bones. The rest is distributed among fluids, like blood, muscles, and soft tissue. Every cell in our body needs magnesium to function healthily. This is because magnesium primarily acts as a cofactor. A cofactor aids in the execution of chemical reactions constantly generated by enzymes. Unfortunately, around half of the US and European population receive less than the daily recommended amount of magnesium, according to PubMed. This is why healthcare personnel at designs for health supplements suggest that you include magnesium supplements in your diet. Magnesium plays a part in over 600 reactions in our body. This includes the creation of energy, since it aids in the conversion of food into energy, the formation of protein, as it helps produce novel proteins from amino acids, and the maintenance of genes through the preparation and creation of RNA and DNA. Magnesium also helps the body relax, contract, as well as general movement in the muscles. It also plays a role in the regulation of the nervous system through the regulation of neurotransmitters.
Magnesium is vital in regard to mood and brain functions. According to PubMed, low levels of magnesium play a significant role in the management of depression. A study of more than 8,800 participants, aged below 65 years old, showed a 22% increase in the risk of depression among individuals with the lowest magnesium levels in the body. Older adults who showed symptoms of depression took part in a randomized controlled trial that required them to consume 450 mg of magnesium on a daily basis. They showed a boost in their mood, suggesting that high doses of magnesium worked as effectively as any other antidepressant medication.
According to Healthline.com, there are various studies that suggest that you can lower your blood pressure by consuming magnesium. It was found that diastolic and systolic blood pressure experienced a great decrease after the consumption of 450 mg of magnesium each day. If your blood pressure is within the normal range, you don’t need to worry that it may experience a decrease. A study found that even though magnesium lowers high blood pressure, it doesn’t affect it when it lies within normal levels.
Type 2 Diabetes
Magnesium is believed to have great benefits for those who suffer from type 2 diabetes. Healthline.com suggests that around 48% of the individuals who suffer from type 2 diabetes also have low blood magnesium levels. As you may recall, a deficiency in magnesium may hinder insulin’s ability to regulate blood sugar levels. Another study shows that those with low magnesium levels in the body are more likely to develop diabetes. According to a study that spanned 20 years and examined over 4000 individuals, the participants with the highest magnesium levels were 47% less likely to suffer from diabetes.
Magnesium is among the most important minerals found in the body. It plays a huge role in the regulation and execution of several bodily functions. Adequate magnesium intake is vital to ensure the well-being of our mental and physical health. Unfortunately, many people are consuming less magnesium than they should be.