Why Do We Need Magnesium In Our Body – Are you always tired and feel like your age is catching up with you? A persistent feeling of sluggishness, muscle aches, and mental exhaustion may be signs of a magnesium deficiency! According to the World Health Organization, many Americans may be deficient in magnesium due to today’s lifestyles. Men need more magnesium daily than women. Is Magnesium the Miracle Mineral That Men Are Overlooking? let’s see. Genetics of Magnesium Deficiency Introduction When it comes to essential vitamins and minerals, only the big ones like vitamin C, B vitamins, calcium, and iron come to mind. In fact, our bodies require many other essential vitamins and minerals to stay healthy. Magnesium is a cofactor for more than 300 enzyme systems in the body. This includes enzymes involved in blood pressure regulation, blood sugar monitoring, protein synthesis and muscle function. Men and women experience different physical and psychological changes as they age. Magnesium supports heart, muscle and mental health in men. Benefits of Magnesium for Testosterone Balance in Men Research suggests that lower levels of testosterone (the main male sex hormone) in older men may be a predictor of type II diabetes and early death. A 2011 study reported that magnesium supplements may help increase testosterone production in older adults and reduce the risk of metabolic diseases such as diabetes. Heart Health’s 2013 meta-analysis compared the results of 16 separate studies. The report states that people with higher circulating magnesium levels have a 30% lower risk of cardiovascular disease. Research further reports that a diet high in magnesium can help reduce the risk of ischemic heart disease by up to 22 percent. 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 helps improve sleep by increasing serotonin and melatonin levels. PHYSICAL PERFORMANCE A 2011 study reported that magnesium supplementation can contribute to performance advantages in athletes, helping to improve grip strength, spin and jumping performance. Exercise or physical activity depletes magnesium levels in the body. If not compensated through diet or magnesium supplementation, physical performance may be affected. Exercise Recovery Men who exercise regularly are always at risk for post-exercise injuries and muscle soreness. Magnesium helps improve muscle flexibility and reduces the risk of injury after exercise. Low levels of magnesium in the body may promote the buildup of lactic acid in the muscles. This can cause muscle pain, burning, and nausea. Therefore, increasing magnesium levels contributes to better exercise recovery. Mental Health According to Mental Health America, depression affects approximately 6 million American men each year. Depression, bipolar disorder, anxiety disorders, psychosis, schizophrenia and eating disorders are some of the most serious mental health issues facing men across the country. Studies report 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 promotes bone resorption. It affects vitamin D and parathyroxine levels, both of which are important for bone health. Magnesium Deficiency: Risk Factors in Men The following conditions increase the risk of magnesium deficiency in men. Electrolyte imbalance Reduced absorption of nutrients from the gastrointestinal tract Health conditions such as diabetes or gastrointestinal problems Taking certain medications Excessive alcohol consumption What happens if men don’t get enough magnesium? Magnesium deficiency does not cause obvious symptoms right away. However, chronic magnesium deficiency may cause the following symptoms. Fatigue and tiredness Inability to perform physical activities Numbness and tingling Muscle contractions Irregular heartbeat Men who are chronically deficient in magnesium may be at higher risk for high blood pressure, type 2 diabetes, and heart disease. Magnesium is essential for the absorption of two other minerals: calcium and potassium. Magnesium deficiency may also lead to calcium and potassium deficiencies. Best Food Sources of Magnesium Here are the recommended daily magnesium intakes for adult men, according to the Office of Dietary Supplements. Age recommended magnesium/day 18-30 400 mg 31 + 420 mg Many plant and animal foods contain magnesium. Typically, the body can absorb 30-40% of dietary magnesium. Here are some of the best magnesium-rich foods. 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 Apple milk Salmon Chicken breast Ground beef Depending on the source, tap or bottled water may also contain trace amounts of magnesium. You can also increase your daily magnesium intake by choosing magnesium-fortified foods. Doctor-recommended magnesium supplements may help boost magnesium levels in people with magnesium deficiencies. Summary Magnesium is an important macromineral that helps men maintain health and vitality. Proper magnesium levels help protect heart health, reduce the risk of metabolic disease, improve sleep, increase testosterone levels and support mental health. Magnesium deficiency can cause fatigue, muscle contractions, and irregular heartbeats, among other symptoms. Nuts and seeds, green leafy vegetables, bananas, beans and whole wheat flour are good sources of magnesium. Doctor-recommended magnesium supplements can help safely increase 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 .nih.gov/pmc/articles/PMC5622706/ ncbi.nlm.nih.gov/books/NBK500003/

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Why Do We Need Magnesium In Our Body

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Signs Of Magnesium Deficiency

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The reports are comprehensive and easy to understand. I got my results quickly and it really helped me learn more about my health. Would definitely recommend this service. H. Stewart Date of experience: March 07, 2023Magnesium is one of seven essential macrominerals that is critical to many body functions. Getting enough magnesium can help prevent or treat chronic diseases, including Alzheimer’s disease, type 2 diabetes, cardiovascular disease and migraines.

Because your body tightly regulates the amount of magnesium in your blood, I usually don’t have my clients test it in their blood work. Instead, I like to look at some other signs and symptoms of magnesium deficiency, including:

Signs & Symptoms Of Magnesium Deficiency: A Doctor’s Perspective

It’s worth noting that these are also signs of dehydration! I always have my clients make sure they are drinking 64 fluid ounces of water before pregnancy and 80-100 ounces of water per day while pregnant or breastfeeding.

I know vitamins, minerals and supplements can be very confusing…how much should I take? Do I need medication or just food? Can I take too much of something?

I am a food first nutritionist, so before adding supplements, I always make sure we look for ways to increase nutrition through a balanced diet. Some foods rich in magnesium include:

Incorporating these foods into your eating pattern regularly may be enough to boost your magnesium levels, but if you’re still experiencing the symptoms above, it may be time to consider a magnesium supplement.

What Does Magnesium Do For The Body?

It’s important to make sure you’re getting the right dose of magnesium, both for the type of supplement you’re taking and to make sure you don’t take too much during pregnancy.

That’s why Complete Nutrition Pregnancy, packed with minerals and supplements, is my signature program designed to help people master their fertility, have a healthy pregnancy, and improve their relationship with food.

We talk about magnesium, prenatal, and more in Total Nutrition Pregnancy so you know if you need supplements in addition to food sources.

FNP has monthly and annual options so you can find something that fits your unique needs. You’ll get monthly live calls, access to a private Facebook group, resources, guides, and more! Ready to start your journey? Join Total Nutrition Pregnancy today! “Aronia Magic is now part of my daily supplement routine. The best part is when I see the lab results, I know I’m getting a quality and clean product!”

Magnesium: What You Need To Know About This Important Micronutrient

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Magnesium Citrate: Benefits, Side Effects, And Dosage

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