ALL ABOUT MAGNESIUM

ALL ABOUT MAGNESIUM

TRAINER’S TIPS

“The Importance of Magnesium”

By Liane Siewald

Magnesium – are you getting enough? Did you know magnesium is one of the most neglected nutrients of our diets? Even in our rich food supply, many people are still magnesium deficient.  Exercise coupled with daily stress can deplete our stores, and food doesn’t always replenish the needed amounts for all that our bodies do on a given day.

Why is it important? 

Magnesium is a mineral found in the earth, the ocean, plants, animals and humans.

Every cell in your body contains magnesium and it is used for over 600 bodily functions. In fact, every cell needs magnesium to function. It is one of the gate-keepers and “helper” molecules of our cells that allows other nutrients to pass in and out.

Just over 60% of the magnesium in your body is found in your bones, while the remainder is in your muscles, body fluids and other soft tissue. Because only 1% of the mag in your body is stored in your blood, it doesn’t show up on a blood test, which makes magnesium deficiency so under diagnosed!

Here is my top 10 list of why you should consider making sure your magnesium intake is on par:

  • 1. Energy creation: Helps convert food into energy.
  • 2. Protein formation: Helps create new proteins from amino acids
  • 3. Magnesium helps the body break down sugars and might help reduce the risk of insulin resistance.
  • 4. Gene maintenance: Helps create and also repair DNA and RNA.
  • 5. Nerve function: Helps with regulating neurotransmissions- the messages the brain and nervous system relay to each other.
  • 6. Muscle movements: Is essential for the contraction and relaxation of muscles. Muscle cramps are generally signs of low magnesium or electrolytes. Supplementing with magnesium can greatly reduce muscle cramping after exercise and loss of fluids in high temps/humidity.
  • 7. Bone formation: Is essential in bone mineral density and helps ward off osteoporosis.
  • 8. Blood pressure regulation: Helps the heart muscle with proper contractions and valve regulation
  • 9. Proper bowel function: Aids in digestion and waste elimination
  • 10.  Better sleep: Who doesn’t need better sleep! Magnesium has a calming/quiet effect on the brain which in turn will help in relaxation and overall sense of calmness.

***Magnesium has also been linked to reducing migraines and constipation!

Here is a list of the top foods with the greatest amount of bioavailable magnesium. Try adding some to your daily intake!

Almonds – Spinach – Chard – Yogurt – Black beans – Figs – Bananas

If you can’t get enough magnesium with food alone, try a supplement with the correct mineral ratio.  I love and suggest the supplement called Calm from Nature’s Balance. I have had great feedback and my own great experience with this particular supplement. However, there are many other supplements out there and choosing one that works well for YOU is key!

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