Magnesium

Magnesium is found aplenty inside the cells and the body uses it primarily as an electrolyte to maintain fluid balance in the cells. The mineral is taken as a supplement to benefit from the following functions:

Magnesium helps relax and calms the nerves: The mineral magnesium has the ability to regulate the inhibitory brain chemical GABA, which has a profound impact on the mood. The presence of magnesium calms the nerves and allows the mind and body to relax. The contrary (i.e.) the lack of adequate magnesium affects the mood and sleep.

Magnesium treats insomnia and helps with sleep: We just discussed how magnesium deficiency causes insomnia and sleep problems. Studies show that supplementing magnesium helps users fall asleep faster and sleep longer. The supplement also increases melatonin levels (sleep hormone) and reduces the stress causing cortisol. In addition, the mineral also calms the mind and prepares the body for sleep.

Magnesium boosts energy: The mineral joins other substances in energy production. In fact, magnesium is a vital ingredient in the process, helping in the activation of ATP (adenosine triphosphate). Inadequate magnesium is likely to result in fatigue and increased demand for oxygen. Scientists believe that those who suffer from magnesium deficiency need higher levels of oxygen even to perform low-level activities.

Magnesium for better cognitive health: Magnesium helps memory and other cognitive abilities by regulating the electrical impulses between brain cells. The mineral does this by controlling the ion channels in the neurons.

Magnesium aids muscle building: The mineral magnesium supports muscle growth through its involvement in three vital functions.

First, the mineral improves digestion and aids bowel movement. Magnesium helps regulate stomach acid and facilitates the movement of food through the intestines.

Secondly, although you train and workout during the day, it’s when you sleep that the actual muscle growth and recovery take place. Insomnia and other sleep problems affect muscle building. Magnesium is known to promote sleep.

Thirdly, magnesium is needed to balance electrolytes; it regulates other minerals such as potassium and calcium. By keeping calcium levels in check, magnesium relaxes muscles and prevents cramps and spasms.

Other Health Benefits of Magnesium: The mineral is also known to provide other health benefits such as regulating blood pressure, improving heart health, preventing osteoporosis, improving insulin sensitivity, and preventing migraines.

Dosage: Magnesium supplements come in many forms and the average recommended daily dosage is about 350-400 mg.

Side Effects: Magnesium supplement taken orally and sticking to the recommended dosage is unlikely to cause any side effects. The mineral supplement is well tolerated, but magnesium in higher doses could cause some side effect such as nausea, vomiting, diarrhea, stomach irritation, thirst, irregular heartbeat, confusion, drowsiness, and low blood pressure. People suffering from kidney ailments must avoid taking a magnesium supplement or consult a doctor before taking it.