To consume good magnesium supplements and magnesium rich foods daily can support our body’s health and energy. Magnesium can support a strong heart, solid bones, developed muscles, and plenty of energy. Magnesium is an essential mineral that plays an important role in hundreds of processes in our body. It’s directly involved in energy production and may positively impact your athletic performance. Beyond sleep and run or exercise gains, getting enough magnesium in your diet through food and supplements can help prevent and manage multiple health conditions.
What is Magnesium
Magnesium is an essential mineral, meaning we need to take it in through our diet because our body cannot produce it on its own. After calcium sodium, and potassium, it is our body’s fourth most common mineral. About 50 to 60 percent of magnesium gets stored in our bones, and the rest is in our soft tissues and muscles.
Benefits of Magnesium
Magnesium is essential to several systems in our body. Keeping our magnesium levels high can help with athletic performance, improve sleep, boost bone health, and help prevent migraine headaches. Due to its critical role in our heart, magnesium can help regulate our blood pressure and blood sugar levels, improving our heart health.
Magnesium plays an important role in over 300 of our body’s enzyme systems. These systems are responsible for multiple processes, including energy production, protein synthesis, muscle and nerve function, and regulating blood pressure and blood sugar.
In our heart, magnesium helps transport calcium and potassium. This transport affects our heart health, nervous system, muscles, and nerves. Magnesium and calcium also contribute to our bone health and development. Because of these important functions, magnesium deficiency has been linked with a higher risk of cardiovascular disease and osteoporosis.
Magnesium helps with energy production by directly affecting our body’s ability to undergo ATP (adenosine trisphosphate) metabolism. It also impacts oxidative phosphorylation and glycolysis. These three processes together help our cells generate ATP for energy.
Sources of Magnesium
You can boost your intake of magnesium through food sources and dietary supplements. As a nutritionists I recommend reaching your nutrient intake through food first and adding supplements as a boost. You can check with a qualified healthcare provider before trying a new supplement to help determine the right one and your magnesium level.
TOP 20 MAGNESIUM RICH FOODS
Types of Magnesium Supplements
Magnesium Citrate- Improve heart health, healthy blood sugar levels, reduce stress and depression.
Magnesium Chloride- Improves detox, reduces aches and pains, provides muscles energy.
Magnesium Glycinate- Support bone health, reduce muscle pain, better heart rhythms, relieve anxiety.
Magnesium Lactate- Provides cellular energy, support good heart function, nervous system, and digestive system, better brain function.
Magnesium Malate- Supports bone health, heart health, muscle function, control blood sugar, improve athletic performance, helps the body to absorb protein.
Magnesium Oxide- Reduce stress and anxiety, treats headaches and constipation, lower blood pressure and blood sugar.
The standard dosage for magnesium supplementation is 200-500mg.
Magnesium Deficiency Symptoms
Leg Cramps
Digestive Problems
Dizziness
Fatigue
Headaches
Low Mood
Muscle and bone pain
Magnesium Will Improve Athletic Performance
Researchers have investigated whether magnesium can be help athletes to improve exercise performance. Magnesium is crucial for energy production and storage, healthy nerve function, muscle contractions, and protein synthesis. Many athletes do not get enough magnesium, and if they struggle in some of these areas, it could be the problem.
Older athletes may particularly benefit from getting magnesium. Some studies show a positive correlation between high magnesium levels in older adults and strength, power, and muscle performance.
Focus On Consuming Good Magnesium Supplements and Foods Daily, Feel Better, Stronger Muscles, Better Sleep, Healthy Brain, Enjoy Great Runs And Other Nice Exercises!