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Thursday, 10 May 2018
Magnesium is the fourth most abundant mineral in the human body. It plays several important roles in the health of your body and brain. However, often we do not get enough of it, even with a healthy diet.
Magnesium is involved in hundreds of biochemical reactions in our bodies. Magnesium is a mineral found in the earth, sea, plants, animals and humans.
About 60% of the magnesium in our bodies is found in bone, while the rest is in muscles, soft tissues and fluids, including blood.
In fact, every cell in our bodies contains it and needs it to function.
One of magnesium's main roles is acting as a "helper molecule" in the biochemical reactions continuously performed by enzymes.
It is actually involved in more than 600 reactions in our bodies including:
· Energy creation
· Protein formation
· Gene maintenance
· Muscle movements
· Nervous system regulation- it helps regulate neurotransmitters, which send messages throughout our brain and nervous system.
Magnesium plays a role in exercise performance. During exercise, we may actually need 10–20% more magnesium than when we're resting, depending on the activity.
Magnesium helps move blood sugar into our muscles and dispose of lactic acid, which can build up in muscles during exercise and cause pain.
Studies have shown that supplementing with it can boost exercise performance for athletes, the elderly and people with chronic disease*
In a study, athletes who supplemented with magnesium for 4 weeks had faster running, cycling and swimming times during a triathlon. They also experienced reductions in insulin and stress hormone levels*
Magnesium also has beneficial effects against type 2 diabetes.
It's believed that about 48% of diabetics have low levels of magnesium in their blood. This can impair insulin's ability to keep blood sugar levels under control.
Additionally, research suggests that people with a low magnesium intake have a higher risk of developing diabetes*
One study followed more than 4,000 people for 20 years. It found that those with the highest intake were 47% less likely to become diabetic.
Magnesium can help prevent migraines.
Migraine headaches are painful and debilitating. Nausea, vomiting and sensitivity to light and noise often occur.
Some researchers believe that people who suffer from migraines are more likely than others to be magnesium deficient*
A few encouraging studies suggest that magnesium can prevent and even help treat migraines.
Additionally, magnesium-rich foods may help reduce migraine symptoms.
Magnesium is absolutely essential for good health. The recommended daily intake is 400–420 mg per day for men, and 310–320 mg per day for women.
Sona has a range of magnesium products available from pharmacies nationwide and online.
US National Library of Medicine National Institutes of Health - Effect of oral magnesium supplementation on physical performance in healthy elderly women involved in a weekly exercise program: a randomized controlled trial.
US National Library of Medicine National Institutes of Health - Update on the relationship between magnesium and exercise.
US National Library of Medicine National Institutes of Health - Magnesium intake and risk of type 2 diabetes: meta-analysis of prospective cohort studies.
US National Library of Medicine National Institutes of Health -Why all migraine patients should be treated with magnesium.