In the realm of nutrition, certain minerals often take centre stage for their critical roles in maintaining health and well-being. One such mineral that deserves more attention is magnesium. Despite its importance, magnesium is often overlooked in discussions about diet and nutrition. Let's delve into why magnesium is so essential and how you can ensure you're getting enough of this vital nutrient.
Magnesium is responsible for more than 600 essential functions within the human body. If you have a heavy exercise load, experience high or chronic stress, take certain medications, drink alcohol or caffeine regularly, consume high amounts of sodium, calcium or protein - you have an increased demand for this powerful mineral.
Take a look at some of the pivotal roles magnesium plays in our body:
Energy Production: Magnesium is a cofactor in the production of ATP (adenosine triphosphate), the primary energy currency of cells. Without adequate magnesium, energy metabolism would be compromised.
Muscle Function: Magnesium is essential for muscle contraction and relaxation. It helps regulate neuromuscular signals and prevents cramping.
Nervous System Support: It plays a role in neurotransmitter release and helps maintain a healthy nervous system.
Bone Health: Magnesium is involved in bone formation and helps maintain bone density.
Heart Health: It supports a steady heartbeat and helps regulate blood pressure.
Metabolic Health: essential for pancreas function, insulin production, glucose metabolism, and insulin sensitivity.
Cellular Structure and Function: Necessary for the synthesis of DNA, RNA, proteins crucial for muscles, and numerous enzymes.
Free Radical Modulation: Required for the synthesis of glutathione our bodies master antioxidant.
Disease Prevention: Critical for the formation of cyclic adenosine monophosphate (cAMP), a cell-signaling molecule vital in combating various diseases such as osteoporosis, cancer, diabetes, heart failure, autoimmune diseases, chronic diseases, neurological disorders, myocardial atrophy, and mood disorders (not an exhaustive list).
Detoxification Support: Required for hepatic (liver) function and digestive enzyme processes/waste removal.
Some Food Sources Rich in Magnesium:
Almonds, Cashews, Avocados, Pumpkin Seeds, Chia seeds, Green vegetables, salmon, peanuts and molasses.
We should be aiming for around 450mg of magnesium per day. Higher doses are well tolerated in healthy individuals as the kidneys will eliminate excess amounts.
Less than 1% of the body's magnesium is found in blood, therefore serum testing does not provide an accurate measurement.
Supplementation:
Magnesium is found naturally in many foods, however considering the declining mineral quality of our soils due to modern farming practices, and the multiple functions where magnesium is utilised within the human body - supplementing with magnesium is often beneficial.
Supplementation can be confusing and overwhelming. Supermarkets are stocked with multiple options on their shelves which are more often a waste of money. That's where your Clinical Nutritionist will be able to support you in prescribing a high quality, practitioner-only product that has been specially formulated to assist your needs.
Magnesium comes in various forms, each with specific uses
and absorption rates.
Magnesium Oxide:
Uses: Commonly used as a dietary supplement and as an antacid to relieve indigestion and heartburn. Can also have a laxative effect.
Absorption: Has a relatively low absorption rate but is often used due to its high magnesium content by weight.
Magnesium Citrate:
Uses: A common dietary supplement. Can also loosen stools/improve gut motility. Aids rehydration, energy production, and bone health.
Absorption: Better absorbed than magnesium oxide.
Magnesium Glycinate:
Uses: Preferred for its high bioavailability and gentle effect on the stomach. Used to treat magnesium deficiency and related symptoms such as anxiety, insomnia, and muscle cramps. May support/regulate blood pressure.
Absorption: Highly bioavailable and well-tolerated.
Magnesium Malate:
Uses: Often used to alleviate chronic pain and fatigue, particularly in conditions like fibromyalgia.
Absorption: Good bioavailability.
Magnesium L-Threonate:
Uses: Known for its potential cognitive benefits, such as improving memory and brain function. Also helps with migraines, sleep, anxiety.
Absorption: Can effectively cross the blood-brain barrier.
Magnesium Taurate:
Uses: Often used to support cardiovascular health due to its combination with taurine, an amino acid beneficial for the heart.
Absorption: Well-absorbed.
Magnesium Chloride:
Uses: Used in dietary supplements and for topical applications like magnesium oil or bath salts. Supports muscle and nerve function, and is used to relieve muscle aches and tension.
Absorption: Well-absorbed both orally and through the skin.
Magnesium Sulfate (Epsom Salt):
Uses: Commonly used in baths to relieve sore muscles, pain and inflammation. Also as a laxative.
Absorption: Primarily absorbed through the skin when used in baths.
Magnesium Aspartate:
Uses: Used to correct magnesium deficiency and for athletic performance enhancement.
Absorption: Well-absorbed.
As you can see, magnesium is crucial for human health, playing key roles in muscle function, nerve transmission, energy production, and maintaining electrolyte balance. It also supports bone health, regulates blood pressure, and provides anti-inflammatory and antioxidant benefits, making it essential for overall well-being.
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