In the world of nutrition, magnesium is sometimes dubbed the "do-it-all mineral," and for a good reason! Think of it as the Swiss Army knife of minerals, tackling a multitude of tasks to keep our bodies running smoothly.
You might think that with all the nuts, seeds, beans, and leafy greens out there, we'd be swimming in magnesium, right? Surprisingly, that's not the case. Despite these sources, many of us are still missing out on this essential nutrient. And while some of us might not prioritize this handy mineral, it certainly deserves a spot in the nutritional hall of fame.
From the moment we wake up to the time we hit the hay, magnesium is hard at work behind the scenes, ensuring our cells function at their best. It's the unsung hero in energy production, muscle function, and even keeping our nerves in check. With so many crucial roles, it's no wonder magnesium is considered a powerhouse nutrient.
But what exactly makes magnesium so special? Let's dive into why experts believe this unassuming mineral earns its title as the "do-it-all" champion.
Supports Bone Health
Did you know most of our body's magnesium is found in our bones? So by ensuring an adequate intake of magnesium, you may be able to support the wear and tear in our bones and joints that comes with aging.
Studies suggest that an increase in magnesium intake may support bone health as we age. [1]
Supports Exercise Performance
Magnesium is essential for proper muscle function, including muscle contraction and relaxation. Adequate magnesium levels help maintain optimal muscle function during exercise, reducing the risk of cramps, spasms, and muscle fatigue.
Magnesium helps move blood sugar into your muscles and dispose of lactate, which can build up during exercise and cause fatigue. [2] Have you ever found yourself yawning during a workout? This could be your body's way of telling you, more magnesium, please!
May Support Mood
Magnesium works wonders for your physical health, but contributes to cognitive health as well. That's because magnesium plays a critical role in brain function and mood. [3]
Keeps Your Heart Healthy
Magnesium has properties that may also support the heart and promote a healthy flow of blood. [4]
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Sources
1. Groenendijk I, van Delft M, Versloot P, van Loon LJC, de Groot LCPGM. Impact of magnesium on bone health in older adults: A systematic review and meta-analysis. Bone. 2022 Jan;154:116233. doi: 10.1016/j.bone.2021.116233. Epub 2021 Oct 16. PMID: 34666201.
2. Zhang Y, Xun P, Wang R, Mao L, He K. Can Magnesium Enhance Exercise Performance? Nutrients. 2017 Aug 28;9(9):946. doi: 10.3390/nu9090946. PMID: 28846654; PMCID: PMC5622706.
3. Botturi A, Ciappolino V, Delvecchio G, Boscutti A, Viscardi B, Brambilla P. The Role and the Effect of Magnesium...A Systematic Review. Nutrients. 2020 Jun 3;12(6):1661. doi: 10.3390/nu12061661. PMID: 32503201; PMCID: PMC7352515.
4. Verma H, Garg R. Effect of magnesium supplementation...: a systematic review and meta-analysis. J Hum Nutr Diet. 2017 Oct;30(5):621-633. doi: 10.1111/jhn.12454. Epub 2017 Feb 2. PMID: 28150351.
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