What is Magnesium?
Magnesium is an essential nutrient, since the body cannot function properly without it. It is vital for many metabolic processes and important bodily functions – such as producing energy and building important proteins like DNA.
Although it is a vital nutrient the body can’t produce it itself, therefore it must be obtained from diet or supplements. Foods that contain magnesium include legumes, nuts, seed and leafy green vegetables – small amounts can also be found in meat and fish. It is recommended for men to get 400-420 mg a day, and women 320-360mg – depending on age. Despite its importance, many people in Europe and the USA don’t get enough magnesium. Low levels of this vital nutrient are linked to various health conditions such as type 2 diabetes, heart disease and Alzheimer’s.
Could improve exercise performance
Magnesium can help to move blood sugar into the muscles and get rid of lactate, which build up during exercise causing fatigue. It is suggested that the body may need 10-20% more magnesium compared to when resting – depending on the activity.
Research has shown that supplementing with magnesium can boost the exercise performance for athletes, the elderly and people with chronic disease. In one particular study athletes that took magnesium for four weeks had faster running, cycling and swimming times during a triathlon. They also reported reduced insulin and stress hormone levels.
This vital nutrient has an important role in the function of the brain and mood, with low levels linked to an increased risk of depression. One study found that people under the age of 65 with the lowest magnesium intake had a greater risk of depression. Many experts believe that the cause of depression in many cases is due to the low magnesium content in some modern foods. Another study in older adults with type 2 diabetes, magnesium deficiency and depression concluded that taking 450mg of magnesium daily could be as effective at improving depressive symptoms as 50mg of antidepressants.
May benefit blood sugar control
Many people with type 2 diabetes are deficient in magnesium, and it plays a vital role in insulin and glucose metabolism. This is partly due to high blood sugar or insulin levels being responsible for increasing how much magnesium the body loses when urinating.
An important hormone called insulin helps to regulate blood sugar levels. Some evidence suggests magnesium may improve insulin resistance, which is a metabolic problem when cells don’t respond to insulin. In one study, people with type 2 diabetes took 300mg of magnesium per day for three months. The results showed significant reductions in fasting and post-meal blood sugars levels.
Magnesium can be found in a variety of foods or taken as a supplement. We suggest taking 1 capsule of our Marine Magnesium daily, or as directed by a healthcare practitioner.