What is Magnesium and Why is it Important?
Magnesium is a mineral that is involved in over 300 enzymatic reactions in the body. It is essential for energy production, muscle function, nerve function, and bone health. Magnesium also plays a role in regulating blood sugar levels and blood pressure.
How Does Magnesium Benefit the Body?
1. Muscle Function: Magnesium is necessary for muscle contraction and relaxation. It helps prevent cramps and spasms, making it essential for athletes and active individuals.
2. Heart Health: Magnesium helps regulate heart rhythm and supports overall cardiovascular health. It can help lower blood pressure and reduce the risk of heart disease.
3. Bone Health: Magnesium is important for maintaining strong and healthy bones. It works in conjunction with calcium and vitamin D to support bone density and prevent osteoporosis.
4. Energy Production: Magnesium is involved in the production of ATP, the body's main source of energy. It helps convert food into energy and supports overall metabolic function.
5. Nervous System: Magnesium helps regulate neurotransmitters, which are chemical messengers that transmit signals in the brain and nervous system. Magnesium also plays a role in maintaining the health of nerve cells and supporting the myelin sheath, a protective covering that surrounds nerves.
Factors That Affect Magnesium
Certain factors can impact the absorption of magnesium in the body or increase its excretion, leading to potential deficiencies. Let's explore what reduces magnesium absorption or increases its excretion.
High Alcohol Consumption
Excessive alcohol consumption can lead to increased urinary excretion of magnesium. Alcohol has a diuretic effect, causing the kidneys to excrete more fluids and electrolytes, including magnesium. Chronic alcohol abuse can result in magnesium deficiency due to this increased excretion.
High Sugar Intake
Diets high in sugar and refined carbohydrates can promote the excretion of magnesium through the urine. High blood sugar levels trigger the kidneys to remove excess glucose from the blood, along with magnesium. This can lead to magnesium depletion over time.
Stress and Cortisol Levels
Chronic stress and elevated cortisol levels can impact magnesium levels in the body. Stress triggers the release of cortisol, a hormone that can lead to increased urinary excretion of magnesium. Prolonged stress can deplete magnesium stores and hinder absorption.
Caffeine
Research suggests that high caffeine intake can lead to increased excretion of magnesium through the urine. Caffeine may interfere with the absorption of magnesium in the intestines, leading to a potential decrease in magnesium levels over time.
Medications
Certain medications, such as diuretics, proton pump inhibitors, and antibiotics, can interfere with magnesium absorption or increase its excretion.
High Calcium Intake
Consuming high levels of calcium can interfere with the absorption of magnesium. These two minerals compete for absorption in the intestines, and an excess of calcium can inhibit the uptake of magnesium, leading to lower levels of magnesium in the body.
How to Ensure an Adequate Intake of Magnesium
While magnesium is found in various foods such as nuts, seeds, whole grains, and leafy green vegetables, many people may not get enough through diet alone. In such cases, magnesium supplements can be beneficial to ensure an adequate intake.
What are the common symptoms of low magnesium?
1. Muscle cramps and spasms: One of the most common signs of magnesium deficiency is muscle cramps and spasms. This mineral is essential for muscle function and a lack of it can lead to involuntary contractions. this can manifest as tics, restless legs, leg cramps, period pain and tension in the back and shoulders.
2. Fatigue and weakness: Magnesium is involved in energy production in the body. Low levels of magnesium can result in feelings of fatigue, tiredness and muscle weakness.
3. Headaches: Studies have shown a link between magnesium deficiency and an increased risk of headaches. Supplementing with magnesium may help reduce the frequency and intensity of these symptoms.
4. Irregular heartbeat: Magnesium is important for maintaining a healthy heart rhythm. A deficiency in this mineral can lead to palpitations or irregular heartbeat.
5. Anxiety and nervousness: Magnesium plays a key role in the regulation of neurotransmitters, which are important for mood stability. When magnesium levels are low, the production and function of these neurotransmitters can be disrupted, leading to mood swings, low mood and anxiety.
How can you address magnesium deficiency?
In some cases, dietary changes may be sufficient to increase magnesium levels. Foods rich in magnesium include nuts, seeds, whole grains, and leafy green vegetables. Oh and CACAO!! That's chocolate in case you didn't know!
Supplementation may also be recommended in some cases! Magnesium supplements are available in various forms, some of which have better absorption than others. One of the best absorbed forms of magnesium is magnesium glycinate.
What is Magnesium Glycinate?
Magnesium glycinate is a chelated form of magnesium that is bound to the amino acid glycine. This combination enhances the bioavailability of magnesium, allowing for better absorption. It also means that you not only get the benefits of magnesium but also of glycine. Glycine is an essential amino acid which has benefits for supporting calm, sleep, healthy detoxification and connective tissue.
Our new Magick Magnesium is a blend of magnesium glycinate alongside the amino acid theanine which is shown to help support focus and calm and our dual extracted reishi -for calm, sleep and comfort.
Oh and its blue! and lemonade flavour! Just add to water!
