Repository for health related info
Magnesium
50% of population are deficient
66% of population are deficient
Helps nerve funtion, bone growth and blood pressure regulation.
Helps glucose regulation
Cofactor in 300 biochemical reactions
Helps create proteins
Stress -> decreased Mg
Helps
* muscles relax and
* manage stress levels
* Mental health
* Aiding nervous system
* Conversion of food into energy.
* Activate neurotransmitters that calm the body and mind. (Deep restful sleep).
* Regulate insulin
Ailments from low Mg
* Migraine headache
* Cramps
* Mental health problem
* Constipation
* Fatigue, low energy and a lack of drive.
* Trouble falling asleep.
* Heart arrythmia -> chest pain, shortness of breath.
* Weaker bones
*
Foods rich in Mg
* Nuts
* Beans
* Whole grains
* Leafy greens
Cofee can lower Mg absorbtion.
Recommended allowance of magnesium
410-420mg per day. (14-51+ years male)
Reference Description:
Magnesium is an essential mineral that plays a vital role in various bodily functions. Here are some of the key benefits of magnesium supplementation:
1. Energy Production: Magnesium is involved in the process of converting food into energy. It is essential for the function of enzymes that facilitate this process1.
2. Muscle and Nerve Function: Magnesium helps regulate muscle contractions and neural transmissions, which can help in reducing muscle cramps and spasms2.
3. Bone Health: Magnesium is crucial for bone structure formation along with calcium and vitamin D3.
4. Blood Sugar Regulation: Magnesium assists in managing blood sugar levels by influencing the release and activity of insulin4.
5. Cardiovascular Health: Magnesium helps maintain normal blood pressure and supports heart rhythm regulation5.
6. Sleep Quality: Magnesium's role as a natural NMDA antagonist and GABA agonist helps in regulating sleep. It is particularly noted for its efficacy in improving symptoms of insomnia in older adults6.
7. Mental Health: Some studies suggest that magnesium can help alleviate symptoms of depression and anxiety due to its involvement in neurotransmitter function7.
8. Exercise Performance: Magnesium can enhance exercise performance by improving muscle function, reducing lactate accumulation, and boosting glucose availability8.
9. Anti-Inflammatory Effects: Magnesium can help reduce inflammation as it participates in various biochemical processes that modulate inflammatory responses9.
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