What Is Magnesium Good For The Body – Are you always tired and feel like your age is catching up with you? Persistent sluggishness, muscle aches, and mental fatigue can be signs of magnesium deficiency! According to the WHO, many Americans may be deficient in magnesium due to their lifestyles today. Men need more magnesium per day than women. Is magnesium the magic mineral that men ignore? Let’s find out. Genetics of Magnesium Deficiency Introduction When people think of important vitamins and minerals, they only think of the big ones like vitamin C, B vitamins, calcium, and iron. In fact, our bodies need many other important vitamins and minerals to stay healthy. Magnesium is a cofactor in over 300 enzyme systems in the body. This includes enzymes involved in blood pressure regulation, glucose monitoring, protein synthesis, and muscle function. With age, men and women undergo various physical and mental changes. Magnesium supports heart, muscle and mental health in men. Benefits of magnesium for men Testosterone balance studies show that low testosterone (the main male sex hormone) in older men can predict type II diabetes and early death. A 2011 study suggests that magnesium supplements may help improve testosterone production and reduce the risk of metabolic diseases such as diabetes in older adults. A 2013 meta-analysis in Heart Health A compared the results of 16 independent studies. By the way, people with high levels of circulating magnesium have a 30% reduced risk of developing cardiovascular disease. A study shows that a high dietary magnesium content can help reduce the risk of coronary heart disease by up to 22%. Better Sleep, a 2012 placebo-controlled clinical trial, analyzed the effects of magnesium supplementation on sleep disorders such as insomnia and early awakening in older adults. According to this study, magnesium supplementation helped improve sleep by increasing serotonin and melatonin levels. Physical Performance  According to a 2011 study, magnesium supplementation can improve performance in athletes by improving hand grip, spin, and jumping. Exercising or exercising lowers magnesium levels in the body. If this is not compensated by diet or supplemental magnesium, it can affect physical performance. Exercise recovery Men who exercise regularly are always at risk of post-workout injuries and muscle soreness. Magnesium helps improve muscle flexibility, reducing the risk of post-workout injuries. Low levels of magnesium in the body contribute to the accumulation of lactic acid in the muscles. This can cause muscle pain, heartburn and nausea. Supplementing with magnesium will help you recover better from exercise. According to Mental Health America, nearly six million American men suffer from depression each year. Depression, bipolar disorder, anxiety, psychosis, schizophrenia and eating disorders are some of the most significant mental health issues facing men in the country. Studies show that magnesium deficiency can lead to a variety of psychiatric symptoms, including depression. Bone Health Magnesium affects bone health in men in two ways. It reduces bone stiffness and stimulates bone reabsorption. It affects vitamin D and parathyroid hormone levels, which are important for bone health. Magnesium Deficiency: Risk Factors in Men The following conditions may increase the risk of magnesium deficiency in men. Electrolyte imbalances Decreased absorption of nutrients in the gastrointestinal tract Diabetes or gastrointestinal problems Taking certain medications Excessive alcohol consumption What happens if men don’t get enough magnesium ? Magnesium deficiency does not immediately cause noticeable symptoms. But chronic magnesium deficiency can cause the following symptoms. Fatigue and fatigue Inability to engage in physical activity Muscle contractions Insomnia and tingling Heart rhythm disturbances Men with chronic magnesium deficiency may be at increased risk of developing high blood pressure, type 2 diabetes, and heart disease. Magnesium is necessary for the absorption of two other minerals – calcium and potassium. Magnesium deficiency can also lead to calcium and potassium deficiency. Best Food Sources of Magnesium According to the Office of Dietary Supplements, below is the recommended daily intake of magnesium for adult men. Age Recommended magnesium/day18-30400 mg31+420 mg Many plant and animal products contain magnesium. Normally, the body can absorb 30-40% of the consumed dietary magnesium. Below are some of the best foods rich in magnesium. Nuts and seeds such as pumpkin seeds, chia seeds, almonds, cashews, and peanuts Spinach and other leafy vegetables Soybeans Black beans Kidney beans Brown rice Whole wheat bread Bananas Carrots Apples Milk Red Caviar Chicken breast Depending on the source, tap water or bottled water may also contain traces of magnesium. You can also increase your daily magnesium intake by choosing magnesium-fortified foods. Magnesium supplements recommended by a doctor can help improve magnesium levels for people with magnesium deficiency. Summary Magnesium is an important macromineral that helps men stay healthy and active. Adequate levels of magnesium protect heart health, reduce the risk of metabolic disease, improve sleep, increase testosterone levels, and support mental health. Magnesium deficiency can cause tiredness and fatigue, muscle contractions, and abnormal heart rhythms, among other symptoms. Nuts and seeds, leafy greens, bananas, beans and whole wheat flour are good sources of magnesium. A doctor-recommended magnesium supplement can safely improve levels and reap the benefits of this mineral. References https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#en2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786912/ https://www.ncbi.nlm .nih.gov/pmc/articles/PMC5622706/ https://www.mhanational.org/infographic-mental-health-men https://pubmed.ncbi.nlm.nih.gov/23950577/https://www. ncbi.nlm.nih.gov/books/NBK500003/

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What Is Magnesium Good For The Body

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Interestingly, the human body can store only 1% of magnesium. Therefore, it is difficult to detect a deficiency in a blood test, because it is rarely shown.

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Calcium and magnesium should be in a 2:1 ratio in the body and both should be in balance. Vitamin D helps the body absorb magnesium, so you need to have both.

When you’re stressed, your body uses and releases magnesium faster than other people. If this happens, it can cause fatigue, weight gain, muscle cramps, nerve compression, and irregular heart rhythms. Low magnesium levels can cause symptoms of chronic fatigue, low mood, anxiety, eye twitches, insomnia, high blood pressure, muscle cramps (which can also be related to low calcium), stress, PMS, menstrual intolerance can bring. cramps, headache/migraine, asthma and dizziness.

One great source of magnesium is dark chocolate. 100 grams of high-quality dark chocolate contains about 170 mg of magnesium. Other foods high in magnesium include broccoli, dried seaweed, leafy greens, raw cacao, wheatgrass, nuts (almonds, cashews, hazelnuts, and sesame), beans, lentils, whole grains. whole grains (millet, brown rice and quinoa) and avocado.

Other sources are figs, bananas, raspberries, legumes, peas, green beans, salmon, mackerel, tuna, tofu and baked beans.

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It is always best to get our nutrients through food because nutrients work best when combined with other nutrients. Eating them together has more health benefits than eating them separately.

It is best to focus on a healthy, balanced diet to meet daily magnesium requirements and use supplements to stock up. It is always best to consult your health care professional before increasing your intake through supplementation.

If you would like more information about magnesium and your health, please contact us at Global Chiropractic on 03 54443388.

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