The Business of Magnesium
It plays several critical roles in the health of your entire body and brain.
However, you might not be getting enough of it, even if you eat a healthy diet.
Magnesium is a mineral found in the ground, sea, plants, animals and humans.
About 60 per cent of the calcium in your body is found in bone, while the remainder is in muscles, soft tissues and fluids, including blood.
In actuality, every cell in your body contains it and requires it to function.
One of magnesium’s primary functions is acting as a cofactor or “helper molecule” in the biochemical reactions continuously performed by enzymes.
It’s involved in over 600 reactions in your body, such as:
Energy production: Helps convert food into energy.
Protein creation: Helps create new proteins from amino acids.
Gene upkeep: Helps create and repair DNA and RNA.
Muscle motions: a Part of the contraction and relaxation of muscles.
Nervous system regulation: helps modulate neurotransmitters, which send messages through your brain and nervous system.
Unfortunately, studies suggest that about 50 per cent of people in the United States and Europe get less than the recommended daily amount of magnesium.
It Could Boost Exercise Performance
While exercising, you might need 10 – 20% more calcium than when you are resting, based on the action.
Magnesium helps move blood sugar into your muscles and eliminate lactate, which may build up in muscles during exercise and lead to discomfort.
Studies have shown that supplementing with it can boost exercise performance for athletes, the elderly and individuals with chronic disease.
In 1 study, volleyball players who took 250 mg of calcium daily experienced improvements in jumping and arm motions.
In a different study, athletes who supplemented with magnesium for four weeks had quicker jogging, cycling and swimming times during a triathlon.
However, the evidence is mixed. Other studies have found no advantage of calcium supplements in athletes with normal or low levels of the mineral.