Magnesium is a nutrient that is vitally essential for us to function. Magnesium is the fourth-most abundant mineral in the body, with approximately 66 percent of it found in bone and 33 percent in skeletal and cardiac muscle. Magnesium is involved in 300 essential biochemical reactions in the body.
One of its major functions is during muscle contraction. So if you work out a lot, you may be at risk of Magnesium deficiency. According to various studies in the US it is believed that 48-60% of Americans are deficient in Magnesium. According to Charles Poloquin, Strength coach Olympic medalists in 13 different sports states "Only one percent of magnesium is found in blood, and you need to measure the red blood cell magnesium value to get a true estimate of the deficiency level. Serum Magnesium, the standard test used by medical doctors, means nothing until you are about to die. Your lab results can show "within range" Magnesium in your serum, and yet you can be very deficient in Magnesium"
One of its major functions is during muscle contraction. So if you work out a lot, you may be at risk of Magnesium deficiency. According to various studies in the US it is believed that 48-60% of Americans are deficient in Magnesium. According to Charles Poloquin, Strength coach Olympic medalists in 13 different sports states "Only one percent of magnesium is found in blood, and you need to measure the red blood cell magnesium value to get a true estimate of the deficiency level. Serum Magnesium, the standard test used by medical doctors, means nothing until you are about to die. Your lab results can show "within range" Magnesium in your serum, and yet you can be very deficient in Magnesium"
So, what are the symptoms and effects of magnesium deficiency? There are many.
Ladies first. One of the biggest concerns with women is the prevention of osteoporosis. Magnesium is essential for bone health. Low Magnesium over time can cause the bones to become brittle and put women at a higher risk of osteoporosis later in life. To compound this problem "experts" used to recommend high calcium intake which actually compounds the bone weakness. The Biologically correct ratio of Magnesium to Calcium is just over 1 part calcium to 1 part magnesium (400-500mg magnesium per day). Yet, the modern western diet has between 5;1 and 11;1 due to the high consumption of Dairy. Unfortunately, we have been living under a false sense of security thinking dairy and the calcium it contained would protect our bones. Not only is the calcium ineffective if one is magnesium deficient, but, the high doses of calcium offset dietary magnesium by competing for absorption. To rub salt into our wounds (no pun intended) dairy also damages our gut causing further malnutrition and inhibited mineral absorption.
OK, Guys your turn - testosterone! That word usually gets any guys attention. Ladies this hormone is essential for you to, so, take note also. A study done on college football players by L.R. Brilla and Victor Conte found a combination of Magnesium, Zinc, and vitamin B6 caused an increase in Total/Free testosterone as well as IGF-1 in the study participants. This study was the catalyst for the now mass marketed product ZMA, and it was touted as "the new creatine" in fitness circles. However, a later a study at Baylor University found that this combination of nutrients had little effect on these hormones. So what's the verdict? The verdict from experts after viewing the results of both studies is that deficiencies in Magnesium and Zinc negatively affect the endocrine system. People that train a lot and/or train very hard need to make sure they have adequate intake of magnesium for optimal endocrine function. The conclusion from Baylor University was that the football players in the first study group had inadequate intake of Magnesium and Zinc for their exercise output, therefore supplementing with the nutrients improved hormonal cascades. The second group that didn't have adequate levels of Magnesium and Zinc actually regressed (decreased testosterone).
Finally, Magnesium aids normal sleep patterns. Magnesium deficiency will cause restless sleep. Quality sleep is essential for limiting Cortisol and promoting HGH and testosterone production, a key-balancing act if you want to stay lean and healthy. Furthermore, Magnesium calms the sympathetic nervous system which further diminishes excessive cortisol response. Magnesium is also essential for certain enzyme function needed to strengthen and repair muscle.
Here is some other quick magnesium facts that you must know:
- Inadequate Magnesium is also known to cause inflammatory response from the body, which can contribute to arthritis and osteoporosis, but is know also being linked to the increase in type 2 diabetes in the US.
- Magnesium is essential for Vitamin D (actually a hormone) to function within the body. Lack of magnesium renders vitamin D less effective.
- Adequate magnesium intake is essential to maintain healthy blood pressure. Several studies have shown that giving deficient participants magnesium caused a lowering of high blood pressure.
- The most common form of magnesium consumed in supplements is magnesium oxide. This form is not particularly bio-available hence absorption is low. Go with magnesium ororate, glycinate, threonate, taurate or fuminate as they are much more bio available.
- Constipation can often be caused by low magnesium.
- Magnesium can improve insulin sensitivity and help fight diabetes.
So, in short, here are some recommendations for magnesium intake:
- Get adequate magnesium will help help improve rates of fat loss through mechanisms such as fighting insulin resistance, fighting inflammation and increasing endocrine function and metabolism.
- Eat foods High in magnesium such as:
- Eat foods High in magnesium such as:
- Pumpkin seeds, sesame seeds, tahini, flax seeds (between 88% and 134% DV per 100 grams)
- Cacao or cocoa (125% DV per 100 gram)
- Brazil Nuts and almonds (Between 72% and 94% DV per 100 grams)
- Spinach and kale (half pound contains 110% DV)
See you next time!
Stu White,
BodyWorks Lifestyle
BodyWorks Lifestyle
Want to find out more about proper diet, lifestyle, and fitness choices? Check out BodyWorks Lifestyle Today and find out more...
Article Source: http://EzineArticles.com/?expert=Stu_White
