The health benefits of magnesium
Magnesium is an important nutrient which is also an electrolyte mineral. Many people are
deficient in this which leads to problems in the body.
Magnesium is found naturally in leafy green
vegetables, nuts and seeds and is used by the body for over 300 important functions.
In today's video we highlight all of the health
benefits of magnesium, explain how it works in the body and how you can get more of this
into your diet.
1. Muscle Health Magnesium plays an important role in regulating
muscle contractions in the body, by controlling certain nerves. It is important prevent muscle
cramping and spasms especially in the back, legs and feet. This is helpful for those who
suffer with tight muscles and stiffness in different areas of the body.
2. Heart Health
Getting more magnesium into the diet is shown to improve the health of the heart and the
cardiovascular system. It does this by controlling the many muscles involved with blood flow.
This can effectively help control blood pressure and boost oxygen levels to the heart, and
keeps the heart muscle in steady rhythm. Magnesium can help those suffering with painful angina,
high blood pressure and irregular heartbeat.
3. Energy Levels Magnesium is an electrolyte, which means it
is involved with the production of energy in the cells of the body. There are small
energy factories in the cells called mitochondria which use magnesium to generate electrical
energy called ATP. It works alongside other minerals like potassium, calcium and sodium
to maintain healthy cells and release a steady flow of energy. If you don't get enough magnesium
you will feel very tired often and struggle to relax.
4. Relaxation
If magnesium levels are low in the body, the nerves become overactive because calcium doesn’t
get regulated properly. This leads to irritation, nervous tension and conditions like restless
leg syndrome. Energy gets locked up in the muscle cells and cannot escape which can keep
you wired and overactive, especially when trying to sleep at night. For this reason
it is important to get plenty magnesium from healthy foods to keep your muscles and body
relax ed.
5. Better Sleep Those who suffer with insomnia or struggle
to fall asleep at night are usually deficient in magnesium or B vitamins. Magnesium helps
to aid sleep in many different ways. It boosts the sleep hormone called melatonin which guides
the sleep-wake cycles in the body. The mineral also binds to a neurotransmitter called GABA.
GABA quiets down nerve activity, making you feel peaceful and calm. This is also helpful
for those with anxiety and helps to calm racing thoughts at night.
6. Digestion
As magnesium is heavily involved with muscle control, it also helps to improve digestion
and treat constipation. Magnesium helps the muscles to create gentle waves of pressure
that pumps out waste from the colon. This process is called peristalsis and is important
for preventing waste from backing up. If digested food sits in the intestines too long it can
lead to bloating, gas, and toxins can begin to leak into the body, heightening the risk
of bowel cancer.
7. Breathing Magnesium relaxes the small bronchial muscles
in the lungs which expands the airways and allows more air to flow in and out of the
body. This can help ex-smokers, asthma patients, those with COPD and other breathing problems.
More oxygen means that you will have better blood flow to the heart and muscles.
8. Pain Relief
Electrolyte minerals like potassium and magnesium help to control nerve impulses in the body
which means they can also lower nerve pain. As magnesium relaxes the muscles in the body,
and improves blood flow, it acts as a natural painkiller. It also decreases inflammation
throughout the body by lowering C-Reactive protein. Studies show that taking magnesium
can treat migraines and headaches very quickly, as well as muscle strains, stiff neck and
shoulder pain.
9. Bone Health Vitamin D and magnesium work together in the
body to strengthen the bones. These nutrients stimulate a hormone called calcitonin, which
draws out calcium from the soft tissues and places it in the bones where it belongs. This
leads to stronger bones with higher density and can help those suffer with osteopenia,
osteoarthritis or bone fractures. Vitamin K2 (MK7) is also recommended for these problems.
10. Stress
Magnesium is known as the stress-relieving mineral because of its many benefits seen
in today's video. Those with a magnesium deficiency are more likely to suffer with anxiety and
heightened stress, as their bodies are locked into the 'fight or flight' state. Getting
more magnesium into the diet from leafy greens deactivates this state of stress by calming
the mind with serotonin and GABA.
As you can see magnesium plays an important part in regulating muscles, generating energy
and calming the nervous system.
Unfortunately many people are deficient in magnesium as they do not consume enough vegetables
and leafy greens. Magnesium is at the heart of chlorophyll, a green pigment which is the
lifeblood of plants.
People also consume too many refined foods like sugar, rice, bread and flour, which depletes
magnesium levels.
We recommend taking a supplement of magnesium citrate in powdered form. This is a natural
variety which is easily absorbed by the body.
You can also get magnesium from pumpkin seeds, spinach, Swiss chard, almonds, sesame seeds,
quinoa, sunflower seeds and sugar-free dark chocolate
Both men and women need between 320-420mg
of magnesium per day for optimal health.
As a side note, if you take magnesium citrate we recommend consuming this in a blend of
other electrolyte powders, as these minerals all work together in the body.
If you have often have acid reflux, bloating
or GERD, you can take apple cider vinegar capsules to help repair your stomach acids.
It is important to have a strong stomach in order to digest and absorb minerals.
To learn more about important minerals for
the body, please select our 'Minerals and Electrolytes' playlist at the end.
Thank you very much for listening, a like
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I wish you great health, wealth and happiness.