Body Boost with Magnesium
Magnesium is the fourth most abundant mineral in the human body. plays some important role in the health of your body and brain. However, there are times when you can’t get enough even after eating a healthy diet.Magnesium is a mineral found in the earth, ocean, plants, animals and humans. Approximately 60% of the magnesium is found in bone, and the rest is found in muscle, soft tissue and body fluids, including blood. In fact, every cell in our body contains it and it is necessary for it to function. One of the main roles of magnesium is to act as a cofactor or helper molecule in a biochemical reaction that is continuously carried out by the enzyme. In fact, it is involved in more than 600 reactions of the body, including: Energy Generation: Helps convert food into energy. Protein Formation: Helps build new proteins from amino acids. Maintenance of Genes: Supports the production and repair of DNA and RNA. Muscle Movement: Part of the contraction and relaxation of muscles. Nervous System Regulation: Helps regulate neurotransmitters that send messages throughout the brain and nervous system. Unfortunately, according to research, about 50% of people in the United States and Europe have less than the recommended daily dose of magnesium.
SUMMARY
Magnesium is a mineral that supports hundreds of chemical reactions in your body. However, many people get less than they need.
It May Boost Exercise Performance
Magnesium also plays a role in exercise performance.
During exercise, you may need 10–20% more magnesium than when you’re resting, depending on the activity .
Magnesium helps move blood sugar into your muscles and dispose of lactate, which can build up during exercise and cause fatigue.
Studies have shown that supplementing with it can boost exercise performance for athletes, the elderly and people with chronic disease.
In one study, volleyball players who took 250 mg of magnesium per day experienced improvements in jumping and arm movements.
In another study, athletes who supplemented with magnesium for four weeks had faster running, cycling and swimming times during a triathlon. They also experienced reductions in insulin and stress hormone levels.
However, the evidence is mixed. Other studies have found no benefit of magnesium supplements in athletes with low or normal levels of the mineral.
SUMMARY
Magnesium supplements have been shown to enhance exercise performance in several studies, but research results are mixed.
Correlation Between Magnesium & Depression
Magnesium plays an important role in brain function and mood, and low levels are associated with an increased risk of depression . One analysis of over 8,800 people found that those under the age of 65 with the lowest magnesium intake had a 22% higher risk of depression . Some experts believe that low magnesium content in modern foods may lead to many cases of depression and mental illness . However, others emphasize the need for further research in this area . Nonetheless, supplementing with this mineral may help relieve symptoms of depression, and in some cases the results are likely to be significant . A randomized controlled trial of older adults with depression found that 450 mg of magnesium daily improved mood as effectively as an antidepressant .
SUMMARY
There may be a link between depression and magnesium deficiency. Supplementing with it can reduce symptoms of depression in some people.
