Benefits of magnesium
Benefits of magnesium
Magnesium is an essential trace
mineral essential to all biological functions, including cellular energy
metabolism, regulation of body temperature, the production of the nucleic
acids, RNA and DNA, and protein synthesis. In the body acts as a coenzyme for
the functioning of the nervous and muscular systems. In can be found in bananas, walnuts, peanuts, cereals, bran,
dark green leafy vegetables, legumes, fish, honey.
The human body normally have about
25 grams of magnesium. Around 60% of
this important mineral is deposited in the bones, and the rest within the
cellular structure. Necessary is a mineral as support in the production of
energy, as well as in maintaining the health of cells. It also allows muscles
to recover faster from the stress and fatigue, so that they can adequately contract and relax.
Magnesium ensures the proper
functioning of the nervous system, muscles and enzymes, helps the heart,
circulatory system, provides protection from heart attacks. It is necessary for
the proper metabolism of blood, bone health, teeth, brain, nerves and muscles.
Slows down the aging process, prevents the closure of blood vessels and
normalize cholesterol, boosts immunity and mental strength. Reduces the
possibility of developing kidney stones and gall bladder and helps with food
poisoning. Reduces pain, cramps, itching and neuralgia. Magnesium is very
important for normal absorption of calcium, sodium, potassium and vitamin C,
and to balance phosphorus, transport and ion exchange, and cell proliferation
(multiplication). It is also important for the metabolism of insulin, ie.
convert sugar into energy. That is why about 30% of diabetics suffer from a
deficit of magnesium.
Magnesium is especially important
for athletes, since their regular daily activities include strength training
and muscle development. Trainings are often very arduous and time consuming,
and what is accented in any sport is the resilience of these activities – for
further progress and performance. For this reason, you should always consume enough
magnesium in the diet. If there is a deficit, ie. that you can not eat enough
magnesium through foods, you should be considered taking supplements. Increased
sweating and urination, which is normal at high efforts, the level of magnesium
in the body can decrease. This can be very dangerous, especially for athletes,
as it can result in dizziness, high blood pressure, nausea and, among other
things. Even a minimal deficit may have an impact on performance and ability to
recover after a tough workout. The daily recommended dosage can be higher for
athletes and active recreational persons.
Magnesium is very important for
athletes, because without it, the ATP can not function. It is involved in the
energy metabolism, so it serves as a cofactor for some enzymes in the
conversion of carbohydrates, protein and fat into energy. Magnesium deficiency
causes muscle weakness and damage to the contractile ability of muscles. The
recommended daily dose of magnesium can significantly improve muscle strength,
prevent the occurrence of muslce cramps and fatigue during workouts and
accelerate recovery after them.
There are two main types of
magnesium supplements, magnesium oxide – which is thought to contain a strong
dose but it is not easily absorbed in the body. Magnesium citrate, mostly
contains low doses but is better absorbed. In any case, consulting a doctor or
nutritionist regarding the selection of supplements is the best solution. If
you want to increase the effectiveness of magnesium you are consuming, then you
should be aware of the factors that impact on reducing its absorption. Too much
protein in the diet is one of the reasons for insufficient absorption of this
mineral (while also too little protein can have a similar effect). Alcohol can
also interfere with the process by which the body absorbs magnesium, so if you
are an active athlete and strive for better sports performance, bypass the
alcohol.
When magnesium levels in the body
drops below the minimum required on a daily basis, a person may feel tired and
lethargic. Strong and strenuous physical activity can deplete body stores of
this mineral, which is also lost through sweating. When consuming sports
drinks, pay attention to whether or not containing magnesium. It is natural to
sweat more when training. Certainly, each person should pay attention to
adequate intake of vitamins and minerals in order to lead a healthy and active
lifestyle without risk to health. There are studies that suggest that magnesium
can improve performance, especially in athletes who are engaged in some of the
endurance sports. Nutrition is always the first place, so it is important to
eat foods rich in magnesium, while athletes can also take supplements to
provide the required daily amount. Adding magnesium to your daily nutrition
program will ensure that the body is supplied with a sufficient amount to
perform strenuous workout.
What is always advisable, it is to
consult your doctor. Magnesium requirements vary from person to person, so it
can be unsafe to yourself determine the dose. Your doctor can prescribe the
right dose, and you may get the advice to take other vitamin and mineral
supplements, depending on your overall health. It is almost impossible to enter
an overdose of magnesium by natural sources – fruits, vegetables, nuts, spices,
cereals. Overdose can occur due to an excessive intake of supplements. If you
take too much, the excess can not be effectively expelled from the system by
the kidneys, so the need for caution for the people who have kidney problems.
Magnesium is often combined with
calcium and Zinc (ZMA), because they need each other to maintain balance and
greater utilization. Magnesium is also advisable to add to your nutrition if
you take supplements based on phosphorus,
vitamin D and protein, as in the case of high blood cholesterol.
