21 Dec Why Magnesium is so beneficial for our health
Magnesium is an essential mineral, one of seven essential macro-minerals that the human body needs in large quantities. The body does not produce magnesium, therefore, we must obtain the magnesium your body needs from outside sources. The most effective way is through your diet.
Magnesium-rich foods include:
• Dark leafy greens
• Seeds and nuts, including sunflower and sesame seeds, cashews and almonds
• Squash, broccoli, and other vegetables
• Dairy products
• Unprocessed whole grains
Magnesium deficiency is common among adults. Studies have Estimated that nearly half of adult men and women aren’t getting enough magnesium. Older adults are more vulnerable to magnesium deficiency. Women are also at higher risk of low magnesium, especially with age.
How does magnesium work?
Magnesium plays a widespread role in the human body, helping regulate and facilitate many essential functions. One of magnesium’s most important roles is as an enabler of healthy enzyme function. Magnesium is involved in more than 300 different enzyme-related reactions in the body’s cells.
In addition, magnesium:
- Plays a key role in energy production, activating ATP, the energy molecule that fuels your body’s cells
• Regulates transport of calcium, potassium, and other essential minerals, helping muscles and nerves function properly, and maintaining heart rhythm
• Regulates blood pressure, cholesterol production, and blood glucose levels
• Aids bone development and guards against bone loss
• Functions as an electrolyte, maintaining fluid balance in your body
• Helps control your body’s stress-response system and hormones that elevate or diminish stress
Benefits of magnesium
With such a broad, comprehensive role in the body’s functioning, it’s no surprise that the benefits of magnesium are huge.
One of the biggest factors we have found that magnesium has on protecting your health is by enabling better sleep. Insomnia is a common symptom of magnesium deficiency. People with low magnesium often experience restless sleep, waking frequently during the night. Maintaining healthy magnesium levels often leads to deeper, more sound sleep. Magnesium plays a role in supporting deep restorative sleep by maintaining healthy levels of GABA, a neurotransmitter that promotes sleep. Research indicates supplemental magnesium can improve sleep quality especially in people with poor sleep. Magnesium can also help insomnia that’s linked to the sleep disorder, stress reduction and mood stabilization. Magnesium increases GABA, which encourages relaxation as well as sleep. Low GABA levels in the body can make it difficult to relax. Magnesium also plays a key role in regulating the body’s stress response system Magnesium deficiency is associated with heightened stress and anxiety. Recent research indicates that magnesium deficiency can negatively affect gut health and is linked to anxiety behaviours.
Supplemental magnesium has been shown to have a stabilising effect on mood. This essential mineral has been demonstrated effective in relieving symptoms of both mild to moderate anxiety and mild to moderate depression
Magnesium plays a critical role in bone formation, and in maintaining bone density. It helps the body effectively use the building blocks of strong bones, including the nutrients calcium and Vitamin D. The role of magnesium to bone health becomes increasingly clear with age. Higher magnesium intake is linked to greater bone density in older men and women. In postmenopausal women, magnesium has been shown to improve bone mass also.
One of magnesium’s most important jobs is to regulate muscle function throughout the body and that includes the heart muscle. In the body, magnesium helps the heart maintain a healthy rhythm. It also helps regulate blood pressure and the production of cholesterol. High dietary magnesium intake is linked to significantly reduced mortality in people who are at high risk for cardiovascular disease
Needing help with adding Magnesium to your diet?? Why not try one of our meal plans today!