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  • Luke French, PT

5 Top Benefits of Magnesium


Magnesium is the second most abundant mineral in the body behind calcium which immediately states that it is hugely important. It is only behind calcium due to the fact calcium is the makeup of our structure, in our bones (99%) and 1% found in the blood. Magnesium is responsible for over 300 chemical reactions in the body, so which out it, many of our bodily functions could not happen.

5 Reasons to supplement magnesium:

1. It Helps sleep and Reduces Insomnia:

Magnesium calms the nervous system. Magnesium and calcium work together as magnesium controls the amount if calcium is present in cells. If brain cells have too much calcium they will excite, whereas optimal magnesium levels will stimulate the parasympathetic nervous system and cause a relaxing effect.

2. Helps improve/reduce Stress:

As mentioned previously, magnesium effects the electrical activity in the brain. Magnesium plays a huge role in neurotransmitter release in the brain, especially serotonin. Serotonin is the 'feel good' hormone and has been proven to improve mood and help fight depression.

3. Magnesium helps you feel 'Alive':

Being responsible for over 300 chemical reactions, magnesium especially plays an important role in converting ADP to ATP - converting energy so it is usable. ATP is the usable form of energy. If you can produce more energy then you will feel a lot more productive, less tired, and this will transfer into your efforts in daily exercise. A better mood will help you make better choices directly affecting activities related to your training and dietary choices.

4. Optimal Magnesium will support Insulin Sensitivity:

For optimal fat loss, you want insulin sensitivity to be high. Insulin receptors in your cells require magnesium to function. Therefore, if magnesium is deficient your cells will become less receptive to insulin, meaning blood sugar will stay high, insulin secretion will stay high and fat burning will be compromised.

5. Magnesium will Improve Strength and Muscle Gains:

Magnesium supports protein synthesis (muscle building) by enabling enzyme function. If you feel like you are plateauing or strength gains are not improving, you may be deficient in magnesium. 70% of Americans are deficient without knowing it. It is an essential mineral in the body, so do not let any health and fitness goals be compromised by a simple nutrient deficiency. You can get your levels tested however the general test used is to measure magnesium serum levels, but only about 1% of your bodys magnesium is found in your serum. (66% found in the bone and around 33% in the blood-*source: Poliquin)

Natural ways to bump magnesium:

- Nuts and Seeds

- Avocados

- Leafy Greens

- Fatty Oily Fish

- Bananas

- Dark Chocolate (at least 70% cocoa)

- Oats

#magnesium #nutrition #food #diet #vegetables #strength #stress #sleep

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