Magnesium is one of the most important minerals in the body as it is responsible for over 300 enzymatic functions. It is the fourth most abundant mineral in the body and the second most popular intracellular cation. Known as the “calming” mineral, magnesium helps with energy production, protein synthesis, our muscle and nerve functions, blood glucose, neurological function as well as blood pressure. It is also an electrolyte, meaning it helps with hydration, muscle contraction and the rhythm of our heart by playing a role in active transport of calcium and potassium ions to cell membranes. It also helps with the metabolism of zinc, phosphorus, iron, sodium, hydrochloric acid, acetylcholine and nitric oxide.
Magnesium is utilized for many things nowadays as a supplement, but we must understand how and why it is so effective for so many issues.
Believe it not, magnesium can help beyond sore muscles and nerve issues, but it can also help with things such as osteoporosis, depression and even insomnia. About 60% of magnesium is stored in our bones, and the other average of 40% is stored in various tissues in the body, leaving about 1% in our blood. This exemplifies that magnesium is vital in keeping our bones healthy and strong.
As for depression, magnesium acts as a precursor for certain neurotransmitters, one being serotonin, meaning a deficiency can leave one not being able to properly produce their own.
Lastly, insomnia seems to be on the rise for many individuals- and it’s not all due to our hustle and bustle life, but rather, it is because our earth is so depleted, our food is lacking substantial magnesium, thus people are not absorbing enough from their food. This leaves people feeling tight, wired, and nervous- all in which can cause muscle cramps, aches, pains, and yes, even insomnia.
Of the many other things magnesium can do, here are a few more:
-Helps create adenosine triphosphate (ATP) which is energy for our body
-Helps with detoxification
-Helps with the synthesis of our master antioxidant, glutathione
-Helps lower the damage of EMFs
-Helps with cellular and mitochondrial function
-Activates vitamin D
So, as one can see, magnesium is almost responsible for everything.
Foods to reach for when wanting more magnesium is not difficult, per say. Most foods should contain magnesium, such as fruits and vegetables, nuts and seeds, beans, whole grains- however, our earth, due to pollution is so depleted that it cannot give any more magnesium to the plants growing. The solution? Diminishing global warming- but that’s another conversation for another day.
Symptoms of a magnesium deficiency can look like anxiety, depression, muscle spasms, eye twitches, numbness or tingling of extremities, insulin resistance, high blood pressure, heart arrhythmia, headaches/migraines, constipation, or low energy.
Conversely, too much magnesium, which in this case would most likely be due to over supplementation, can look like loose stool, nausea, muscle weakness or irregular heartbeat.
I do want to stress though, despite magnesium seeming great, it still has to work with other nutrients in order to do its job properly. For instance magnesium helps with vitamin B1 to convert into its active form, vitamin B6 helps with the absorption of magnesium and maintenance of nerve health, vitamin D helps with the absorption of magnesium and vice versa, as well as both work synergistically to maintain bone density, cardiovascular health and insulin. Potassium depends on magnesium for cellular absorption. On the flip side, too much calcium, zinc or phosphorus can hinder magnesium absorption.