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the importance of magnesium magnesium is
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crazy popular on social media right now
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but are there any actual benefits to
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it I'm Jimmy Wright an accredited
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nutritionist and today our nutritionist
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explains we're going to be talking all
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things magnesium and if you want to live
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the Optimal Health lifestyle and always
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aiming to achieve Cutting Edge
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performance then why not subscribe to
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the channel and check out more of our
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nutritionist expans Series where we
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bring you the most up to- dat
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science-backed information to help you
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achieve your healthiest self what is
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magnesium magnesium is one of the most
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abundant minerals in the body and is a
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co-actor in more than 300 enzyme systems
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that regulate diverse biochemical
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reactions in the body including protein
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synthesis muscle and nerve function
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blood glucose control and blood pressure
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regulation for reference co-actors are
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the special little catalysts that
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increase chemical reactions in the body
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our body operates at such a level that
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it wouldn't actually be able to keep up
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with itself unless it had these
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co-actors like magnesium why magnesium
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matters so why is magnesium important
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and what are the main functions of
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magnesium that we need to know about
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firstly we need to know about the role
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of magnesium in our bone health imagine
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magnesium as the foran in the
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construction site of our bones it's not
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just about building bones magnesium is
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like the overseer ensuring the proper
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functioning of the cells that build bone
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called osteoblasts as well as well as
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those that break it down these cells are
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called osteoclasts this process is vital
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for strong and healthy bones and
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magnesium's role here is as crucial as
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the foundation is for a sturdy stable
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Skyscraper the next important role
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magnesium plays is ensuring that the
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heartbeats in a steady rhythmic pattern
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its absence can be compared to an
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orchestra without a conductor with major
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deficiencies potentially leading to
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heartbeat IR regularities magnesium is
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also involved in the function of our
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muscles as well not just the heart
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magnesium ensures that muscles are able
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to contract and relax as they're
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supposed to it's a bit like a natural
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muscle relaxant without it muscles may
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end up cramping this makes magnesium an
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incredibly important dietary element for
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your health and fitness we lose
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magnesium through our sweat when we
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exercise and we need to make sure that
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we're constantly replacing it be sure to
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sip on electrolyte fluids containing
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magnesium around your training as well
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as aiming to get in some perfect pre and
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post-workout magnesium dance nutrition
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sources these can be things like banana
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potato rice and certain nuts like
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almonds cashews and peanuts as well as
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certain seeds such as pumpkin and chia
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seeds speaking of food magnesium
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activates enzymes that work to convert
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food into energy without enough
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magnesium we might feel like we're
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constantly Running on Empty a final
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function to highlight is the role of
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magnesium in regulating our blood
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pressure in the complex plumbing system
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of our bodies magnesium helps to
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maintain the right pressure ensuring
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everything flows smoothly a magnesium
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deficiency may actually increase blood
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pressure possibly leading to high blood
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pressure now that sounds scary but
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you'll be glad to know that magnesium
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supplementation may actually help to
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lower blood pressure especially in
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adults with existing high blood pressure
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what are the benefits of magnesium
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supplementation getting in plenty of
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magnesium from your diet is important
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and you can do that by including plenty
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of green leafy veg nuts seeds beans and
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other legumes as well as grains potato
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and dairy products supplementing with
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magnesium has some particularly great
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benefits though and here's a few of my
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favorites that may be relevant to you
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and would make supplementing worth
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trying out firstly if you're struggling
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with your sleep magnesium may offer a
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helping hand magnesium helps to regulate
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the neurotransmitters that are linked to
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sleep it can also help regulate
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melatonin the hormone responsible for
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directing your sleep weake cycle Studies
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have shown that taking magnesium
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supplements can improve sleep quality
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particularly in those with insomnia or
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Restless sleep patterns generally it
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helps in relaxing the body and mind
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making it easier to fall asleep and
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achieve a higher quality of sleep
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overall one of the Lesser known benefits
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of magnesium supplementation is how it
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can really improve symptoms of PMs and
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pmdd scientists have claimed that the
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benefits from magnesium supplementation
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may be due to it having a calming effect
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on the nervous system and by normalizing
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the actions of different hormones mainly
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progesterone on the central nervous
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system one really useful benefit for
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those with PMS worth noting is that
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magnesium supplement ation can
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significantly reduce pain associated
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with menstrual cramps this could be a
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real game Cher for some of you and well
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worth giving a go a final benefit to
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highlight is the positive impact
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magnesium supplementation can have on
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Mental Health referring mainly to
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depression and anxiety as well as
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promoting relaxation and reducing stress
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this can be related to the Improvement
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in sleep we see with magnesium
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supplementation but it could also be
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done to the positive changes that
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magnesium has on the hypothalmic
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pituitary adrenal axis which is the body
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strength response system the impact it
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has on neurotransmitters and even the
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restorative changes seen in
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neuroplasticity the brain's ability to
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adapt and change over time how to take
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magnesium there's a wide range of
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different forms of magnesium to choose
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from if you can shoot for magnesium
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citrate as it has one of the greatest
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bioavailabilities of all the currently
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available forms beyond that you may want
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to look at magnesium gluconate glycinate
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and threonate which would follow close
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behind citrate the glycinate and three
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inate forms have been routinely
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associated with improving sleep outcomes
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and there is reason to believe they
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could help but more research is needed
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to back these theories up in terms of
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dosage it'll vary depending on the goal
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that you have the upper intake level for
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magnesium acquired from supplements for
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adults is 350 mg a day taking higher
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than this may increase the risk of some
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digestive issues and unwanted toilet
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visits and that's a quick insight into
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why magnesium matters don't be shy if
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you have questions either drop them in
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the comment section below and any other
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topics that you'd like for us to
