Like most minerals, magnesium has an endless list of important effects on the overall health.
It is a mineral essential to life and necessary for good health, being the second most abundant intracellular nutrient in the body which plays a crucial role in over 300 metabolic functions.
Besides being a fundamental ion and participating in key chemical reactions, it also takes part in maintaining DNA and RNA stability. Magnesium effects on the body can actually be as intense as that of many prescription drugs. All of this makes magnesium vital to maintaining balance, avoiding ilness and performing well under stress – it helps keep blood pressure normal, bones strong and the heart rhythm steady.
Some other important functions magnesium is involved in include:
- muscle activity
- nerve conduction
- the production of energy from carbohydrates and fats
- the production of adenosine triphosphate (ATP), which provides energy for nearly all metabolic processes
Still, many people these days lack magnesium since the amount of it our bodies produces gets depleted fast under the modern circumstances of intensive mental and physical stress. In other words, we use it up too fast and we actually need more of it than we’re able to make – the recommended daily dose is somewhere between 500 and 1.000 milligrams.
While healthy levels of magnesium are linked to lowered blood pressure, reduced risk of type 2 diabetes, reduced symptoms of asthma, bone health and improved memory, a magnesium deficiency leads to increased risk of heart disease, osteoporosis, blood clots, unstable blood sugar levels, migraine, chronic fatigue, insomnia, anxiety and depression.
Magnesium must be continually supplied to the organism, because if we don’t take an adequate amount of it daily our bodies will remove it from our bones, contributing to bone loss in the long term. Magnesium deficiency disrupts the balance of not only magnesium but other minerals in the body as well which can lead to many health problems.
That makes magnesium an important part of your diet – you can get it from dark leafy greens like spinach, collard greens and kale, some fish including salmon, halibut and tuna, nuts and seeds, soybeans, avocados, bananas and even dark chocolate. In addition, you can take good quality magnesium supplements that also contain B6, since the level of vitamin B6 in the body determines how much magnesium will be absorbed into the cells, so without adequate amount of B6 your intake of magnesium goes to waste.
Also, your supplement of choice should include the 4 forms of magnesium: Malate, Glycinate, Taurinate and Orotate, which are most effectively absorbed in the body and they optimally support organ systems and bodily functions.
Magnesium Malate is crucial for muscle health, since it alleviates muscle fatigue, improves digestion and provides energy and treats fibromyalgia.
Magnesium Glycinate is most beneficial for enhanced cognitive functioning – it reduces depression, numbness, insomnia, anxiety and irritability, while improving concentration, memory and overall mental clarity.
Magnesium Taurinate is crucial for cardiovascular health. If affects the enzymes in the heart muscle that contribute to contractility, supports the entry of calcium into heart muscle cells where it is essential and controls arrhythmia and heart palpitations.
Magnesium Orotate is the most easily absorbable form of magnesium which increases endurance and exercise tolerance, thereby improving performance in athletes, promotes heart health and stimulates the formation of DNA.
As you can see, magnesium may be one of the easiest ways to improve your overall health, cognitive functioning and athletic performance, while reducing the levels of stress and fatique – get out there and start taking it today!