What Is The Benefit Of Magnesium Supplements – Are you always tired and feel like your age is closing in on you? Feeling sluggish, tired, and mentally fatigued can be a sign of magnesium deficiency! According to the WHO, many Americans may be deficient in magnesium due to their current lifestyle. Men need more magnesium each day than women. Is magnesium the wonder mineral that men have been ignoring? Let’s see. The Genetics of Magnesium Deficiency Introduction People only think of the big ones like vitamin C, vitamin Bs, calcium and iron when it comes to essential vitamins and minerals. In fact, our bodies need vitamins and other essential minerals to stay healthy. Magnesium is a cofactor in over 300 enzyme systems in the body. These include enzymes involved in blood pressure regulation, glucose control, protein synthesis and muscle function. Men and women go through different physical and mental changes as they age. Magnesium supports heart, muscle and mental health. Magnesium Benefits for Men Testosterone Balance Studies suggest that low testosterone (the primary sex hormone) in older men may be a sign of type II diabetes and early death. A 2011 study reports that magnesium supplementation may help improve testosterone production in older adults and reduce the risk of metabolic conditions such as diabetes. Heart Health A 2013 meta-analysis compared the results of 16 independent studies. It says that people with high levels of circulating magnesium have a 30% lower risk of heart disease. Additional studies report that high dietary magnesium levels have helped reduce the risk of ischemic heart disease by up to 22%. Better Sleep A 2012 placebo-controlled clinical trial investigated the effects of magnesium supplementation on sleep disorders such as insomnia and early awakening in adults. According to this study, magnesium supplementation helped improve sleep by increasing serotonin and melatonin levels. Physical Performance A 2011 study reports that magnesium supplementation can help improve strength and endurance in athletes, helping with better handgrips, turns, and jumps. Exercise lowers magnesium levels in the body. If magnesium is not provided by food or supplements, it can affect physical performance. Exercise Men who exercise regularly are at risk of injury and muscle soreness after exercise. Magnesium helps improve muscle tone, reducing the risk of injury after exercise. Low levels of magnesium in the body can encourage the formation of lactic acid in the muscles. This can lead to muscle pain, burning, and nausea. Improving magnesium therefore contributes to better physical recovery. Mental Health According to Mental Health America, approximately six million American men experience depression each year. Depression, bipolar disorder, anxiety, psychosis, schizophrenia, and eating disorders are among the biggest mental health problems facing men in the country. Studies report that magnesium deficiency can cause a variety of symptoms, including depression. Bone Health Magnesium affects bone health in men in two ways. It reduces bone density and promotes bone resorption It affects vitamin D and parathyroid hormone levels, both of which are important for bone health. Magnesium Deficiency: Risks in Men The following conditions may increase the risk of magnesium deficiency in men. Electrolyte imbalances Decreased absorption of nutrients in the gastrointestinal tract Medical conditions such as diabetes mellitus or GI problems Taking certain medications Drinking too much alcohol What happens if men don’t get enough magnesium ? Magnesium deficiency does not cause immediate serious symptoms. However, chronic magnesium deficiency can lead to the following symptoms. Fatigue and fatigue Inability to perform physical activity Fatigue and muscle stiffness Abnormal moods Men with chronic magnesium deficiency are more likely to develop high blood pressure, type 2 diabetes and heart disease. Magnesium is essential for the absorption of two other minerals – calcium and potassium. Magnesium deficiency can cause calcium and potassium deficiency. Best Food Sources of Magnesium According to the Office of Dietary Supplements, the following are the recommended daily intakes of magnesium for adult men. AgeRecommended magnesium/day18-30400 mg31+420 mg Many plant and animal foods contain magnesium. In general, the body can absorb 30-40% of dietary magnesium. The following are some of the best magnesium rich foods. Nuts and seeds such as pumpkin, chia seeds, almonds, cashews, and walnuts Spinach and other leafy vegetables Soybeans Black beans Peanuts Yellow rice Wheat bread Bananas Carrots Apples Milk Salmon Chicken breast Ground beef, tap or bottled water may contain trace amounts of magnesium. You can also increase your daily magnesium intake by choosing magnesium-fortified foods. Magnesium supplements recommended by doctors may help improve magnesium levels in people who are deficient in magnesium. Summary Magnesium is an essential macro mineral that helps men stay healthy and active. Adequate levels of magnesium help protect heart health, reduce metabolic risk, improve sleep, increase testosterone levels and support mental health. Magnesium deficiency can cause tiredness and fatigue, muscle cramps, and heart palpitations, among other symptoms. Nuts and seeds, leafy greens, bananas, beans and whole wheat flour are good sources of magnesium. Magnesium supplements recommended by doctors help to improve the level and get 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 The Benefit Of Magnesium Supplements

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Magnesium deficiency causes all kinds of damage within the cells, and the damage gets worse as you get older. After the bones, the highest concentration of magnesium in the body is in your heart and brain, which is where deficiencies can even be fatal.

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However, up to 75% of North Americans may be deficient in magnesium. The US National Academy of Science’s Food & Nutrition Board simply states: “The average American 14 or older is magnesium deficient.”

There are so many health benefits of magnesium that it’s hard to pick just seven. However, according to the National Institutes of Health, magnesium plays an important role in the following conditions:

Don’t have enough time with the Sandman? Many of us do not sleep well. In fact, nearly 50% of older adults have insomnia, difficulty falling asleep, waking up early, or not feeling refreshed when they wake up because they didn’t sleep well. This is due to changes in your circadian rhythm, and lifestyle, but also due to nutrient depletion. You may have heard that magnesium helps you sleep. In fact, it is a key nutrient for sleep that must be eaten or taken in supplements and consumed properly to get a good night’s sleep.

Magnesium prepares your body for sleep by relaxing your muscles. It also helps to “lighten your mind,” and calms your nerves by regulating two of the messengers in your brain called neurotransmitters that tend to keep you awake. Magnesium is also needed to maintain a healthy “biological clock” and sleep cycle. Getting enough of this mineral helps reduce and prevent insomnia.

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A 2012 study found that magnesium supplementation was very effective in improving sleep efficiency, sleep time, and reducing early morning awakenings, especially in older adults.

Unsettled? Magnesium may also prevent restless leg syndrome which contributes to sleep loss in some people. Magnesium is thought to do this not only by relaxing muscles but also by reducing inflammation and helping to make sleep-enhancing chemicals called melatonin and glutathione. Magnesium and melatonin supplements are good partners. A 2011 study showed that elderly patients with insomnia who took magnesium and melatonin fell asleep easier, had better sleep, slept longer, and were more alert the next morning.

If you are an athlete, you know that magnesium is important for muscles. So what about the most important muscles

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