This is an article written by Pureness.
There are several minerals that are especially important for your body's functions. Magnesium is definitely one of them! Magnesium is used in more than 300 different enzyme reactions in the body and therefore affects many different functions. Magnesium helps your body's muscles and cells recover after exercise. The mineral can also reduce fatigue, alleviate PMS symptoms, and lower the risk of depression. In this article, you can read more about magnesium and why it's important. We'll tell you about some common symptoms of magnesium deficiency, and explain how you can best ensure you get enough magnesium!
Why is magnesium important for recovery?
Magnesium affects the nervous system and has the task of helping your muscles relax. This is why your body needs magnesium to recover both mentally and physically. When you're stressed or subject your body to physical strain, magnesium levels decrease. So if you exercise intensely, your need for magnesium may be higher than in less active people.
Magnesium helps your body with:
✅ Recovery
✅ Sleep
✅ Bone structure
✅ Muscle function
✅ Nervous system
✅ Heart and blood pressure
Magnesium Deficiency
There are people who have magnesium deficiency, simply because they don't get enough of the mineral through their diet. But magnesium deficiency can also be due to the intestine's inability to absorb magnesium. If you feel tired or weak, have headaches, feel nauseous, have an irregular heart rhythm, or frequently experience muscle cramps, it could be due to magnesium deficiency. There is also a connection between type 2 diabetes and magnesium deficiency. If you're concerned about your magnesium levels, you can ask your doctor for a blood test.
Symptoms of magnesium deficiency
✅ sleep difficulties
✅ fatigue/weakness
✅ depression/anxiety
✅ heart problems
✅ muscle cramps
✅ high blood pressure
✅ PMS
✅ constipation
✅ osteoporosis (brittle bones)
✅ irregular heartbeats
Magnesium Supplements
Modern agriculture has resulted in increasingly mineral-depleted soil which in turn results in more mineral-deficient foods. Therefore, a magnesium supplement can be a good complement to your diet. The daily recommended intake for adults is 280 mg for women and 350 mg for men. Taking too much magnesium can cause diarrhea.
Are there different types of magnesium?
Magnesium comes in different forms. Studies have shown that easily soluble forms of magnesium such as magnesium taurate and magnesium malate are more readily absorbed by the body. The magnesium forms -taurate, -malate, and -glycinate are also especially gentle on the stomach. There are several foods that are naturally rich in magnesium. If you don't want to take supplements – make sure you get sufficient amounts in your diet. Here are some examples of magnesium-rich foods:
• Beans and lentils
• Dark green leafy vegetables
• Nuts and seeds
• Avocado
• Dark chocolate
• Whole grain products
There are foods and beverages that inhibit or impair the body's ability to absorb magnesium and that flush out the mineral more quickly.
If you're concerned about your magnesium levels, you might want to consider reducing these:
• Coffee
• Soda
• Too much salt or mineral-poor salt
• Sugar
• Alcohol
• Dairy products
Magnesium and Exercise
Magnesium contributes to the body's energy metabolism and muscle function. Research also shows that this mineral affects oxygen uptake, energy production, and electrolyte balance. That's why it can be beneficial for those living an active lifestyle to maintain good magnesium levels. Researchers who have studied the importance of magnesium in relation to exercise have observed that magnesium is involved in many processes that affect muscle function. According to studies, lactic acid, which develops during exercise, can decrease by up to 150 percent with the help of elevated magnesium levels. At the same time, glucose levels can increase by over 300 percent. Both are factors that enhance performance!
About Pureness
Pureness aims to offer smart nutrition in various forms, always with the best effect and highest quality. They source the purest nutrients from the best producers, and what grows in the Nordic region, they harvest from the Finnish wilderness. Pureness products are always tested for quality and purity, in both their own and independent laboratories. They deliver well-designed, effective products without unnecessary additives.
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This is an article written by Pureness.
