The Science of Magnesium: Sources & Health Benefits

Everyone’s heard of magnesium but may not fully understand its importance to your health. Magnesium is an essential mineral which has several important functions within your body, it’s vital to your wellbeing. Magnesium is the fourth most abundant mineral in your body, it’s naturally present in many foods and is also available in the form of supplements.

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Magnesium makes its way into our food when it’s absorbed from soil by plants, which we in turn consume, some high magnesium-rich foods are:

  • Spinach
  • Bananas
  • Avocado
  • Nuts (such as almonds, cashews etc)

Magnesium is a co-factor in more than 300 enzyme systems in the body, meaning the enzymes need it to function properly[1]. These functions include protein synthesis (helping the cells make protein), muscle and nervous system function and supporting the electrolyte balance.

Here are some main reasons why you need magnesium:

To fuel your muscles

Your muscles are constantly contracting and relaxing, magnesium contributes to healthy function of the muscles. A common symptom of magnesium deficiency are muscle aches, cramps or even twitches. In order to keep your mind, body and muscles strong and healthy, it’s important to support your body with plenty of magnesium-rich foods.

Reduce tiredness and fatigue

Magnesium plays an important role in energy metabolism. This is the process where the nutrients from your food are converted into energy to be used and it’s responsible for over 300 metabolic processes within the body.

Builds strong bones

Magnesium helps to maintain healthy bones, through supporting calcium and vitamin D metabolism.

An adult body naturally contains around 25g of magnesium, with 50% - 60% of it being found in the bones and the rest in other tissues such as your muscles and joints.

References:

 1. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

 

 

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