Magnesium is an essential mineral that is involved in as many as 320 different chemical functions in the body, such as energy production, protein synthesis, ion transportation, reproduction, DNA and RNA synthesis, stabilising mitochondrial membranes, and cell signalling - just to name a few!
Ever Wondered What Magnesium Actually Is?
Magnesium is also a cofactor for over 300 enzymes systems and plays a role in structural functions as well as nerve transmission, cardiac excitability, neuromuscular conduction, muscular contraction, vasomotor tone, blood pressure, and glucose and insulin metabolism (we could go on for days). The human body stores approximately 25 grams of magnesium. Approximately 60 percent of that magnesium is stored in the skeleton and 27 percent is stored in muscle.
So, what do we need Magnesium for?
Magnesium, the second most abundant intracellular cation, is needed to balance vitamin D and calcium levels. It is absorbed through the small intestine and is excreted through the kidneys. Deficiency can increase an individual’s risk for cardiovascular disease, osteoporosis, hypertension, and type 2 diabetes. Studies show that magnesium improves insulin sensitivity in persons who are at risk for type 2 diabetes. Pregnant women with preeclampsia or eclampsia may use magnesium supplementation to prevent the risk of seizures.
Magnesium may also play a role in regulating blood pressure. Several studies suggest that populations that are low in magnesium have an increased risk for hypertension. Magnesium deficiency may directly affect bone cell function, which can lead to the onset of osteoporosis.
What's makes Magnesium Citrate different?
There are several different types of magnesium. Magnesium citrate is often used as a type of laxative supplement but it also had other uses such as contributing to good kidney health. Magnesium citrate is made when citric acid attaches to magnesium. It has one of the best absorption rates in humans when compared to other forms of magnesium. High fiber foods are usually a good source of magnesium. These include spinach, quinoa, brown rice, kidney beans, lentils, oatmeal, bananas, kelp, almonds, cashews, buckwheat, brazil nuts, filberts, millet, pecans, walnuts, figs, dates, collard greens, avocado, parsley, barley, dandelion greens, and garlic.
Magnesium citrate has been used to help treat constipation as it moves water into the colon area to stimulate a bowl movement. It has also been shown to reduce or prevent the risk of developing migraine headaches as well as asthma. Furthermore, magnesium citrate can help alleviate leg cramps, especially in pregnant women. Magnesium is needed for use by hormones, neurotransmitters, and other cellular effectors that regulate cellular activity.
Can magnesium citrate help you sleep?
Magnesium may be useful in promoting relaxation and sleep. Magnesium citrate may be helpful in relaxing the nervous system and muscles, which can help you fall asleep quicker and stay asleep longer. Magnesium is credited by doctors for promoting relaxation by loosening up any tightness or stiffness you may feel in your muscles. It is also used in hospital emergency rooms for preventing and treating irregular heartbeat as well as treating constipation or prepping for colonoscopies. Other benefits of magnesium supplementation include treating or preventing insomnia, anxiety, autism, fibromyalgia, kidney stones, diabetes, obesity, PMS, IBD, trouble swallowing, asthma, constipation, and chronic fatigue.
How's that for a super mineral?!