Magnesium is one of the elements essential for the functioning of our body. It is one of the most common elements in cells and is responsible for a multitude of processes occurring in the body, including the flow of electrical impulses, muscle function, regulation of enzyme activity, synthesis of fatty acids, and many others.
Magnesium – why do you need it?
Magnesium is not without reason so often advertised in the media or on general-interest portals. It is also promoted by both the medical and sports sectors. No wonder, because it is one of the most common trace elements in cells. It is an essential factor for the activation of many enzymes and the regulation of their activity, so that the metabolism of carbohydrates, fats, and proteins proceeds properly.
It should also be noted that it takes part in important reactions such as glycolysis, beta-oxidation of fatty acids, and hydroxylation of
vitamin D.
In special situations, such as illness and increased physical activity, the demand for various micronutrients, especially magnesium, increases. Its role in enzyme activation is important for the transfer of phosphoryl groups. In addition, its presence to a certain extent determines the synthesis and use of high-energy compounds - more precisely, their bonds - e.g. ATP or GTP.
Studies confirm that magnesium is indispensable for the nervous system and for maintaining the heart muscle in proper condition. In relation to its action, it is an antagonist of calcium, so providing optimal amounts of the element will maintain the proper calcium level. In addition, it regulates electrolytes. Its action in this area comes down to reducing the risk of damage to the walls of blood vessels. In turn, magnesium's regulation of calcium limits the formation and progression of possible changes in connective tissue. In this way, we reduce the risk of hypoxia of the heart muscle.
One of the key benefits mentioned in connection with magnesium is its ability to reduce excessive muscle contractions (this also applies to the heart muscle). Therefore, it can safely be said that its deficiencies will negatively affect neuromuscular excitability.
It also has a beneficial effect on the reproductive system of both women and men. For women, an important piece of information is the fact that magnesium has a tocolytic effect, and thus affects the contractile activity of the uterine muscle. Men, on the other hand, will benefit from the beneficial effect of the element on sperm cells.
Some sources mention the role of the element in alleviating the condition of people struggling with Lyme disease. All the more so because this condition was most often correlated with magnesium deficiencies.
Some studies also suggest that a long-term reduction in the amount of this micronutrient in the diet, thereby leading to deficiencies, resulted in a reduction in bone mass. The effect of additional amounts of magnesium was an increase in bone mass and skeletal density in elderly people, which translated into a reduced risk of fractures and other such injuries.
This still remains a matter of dispute, although one cannot exclude the element's beneficial effect on the skeletal system or its counteraction of osteoporosis. Of course, one should remember the relationships between micronutrients and maintaining balance. It is no accident that magnesium is an ingredient of the popular recovery supplement ZMA, which is taken before sleep. Additional supplementation will support improved sleep quality, and this is crucial for the functioning of the entire body.
An unquestionable advantage is the effect of this trace element on glycaemic status. All the more so because disorders related to this are unfortunately quite common in society. Scientists confirm that magnesium may have a beneficial effect on the anabolic functions of insulin, and also increase the regeneration of the GLUT-4 receptor. In addition, some sources associate an insufficient amount of the element with the occurrence of insulin resistance, also known as a prediabetic state.
It has a beneficial effect on insulin receptors, and also takes part in the metabolism of glucose and insulin, improving the cells' sensitivity to the hormone and the body's overall glycaemia. Diabetes is also considered a cause of hypomagnesemia. Magnesium may help in type II diabetes,
insulin resistance and in the fight against diabetic neuropathy (type I diabetes).
Interestingly, a deficiency of the element has been linked to migraine, episodic headaches. In patients supplementing magnesium, the frequency of attacks decreased, and the migraine itself lasted much shorter.
Magnesium – causes and effects of deficiency
The main causes of magnesium deficiency include a nutrient-poor, highly processed diet. In this type of food, the amounts of the micronutrient are really tiny. In addition, components often present in products significantly reduce its availability and value to the body - for example, glyphosate.
It is worth knowing that the optimal amount of vitamin D in the body promotes magnesium absorption. On the other hand, a very large proportion of society, also due to the climate zone, has vitamin D deficiencies or is at its lower limit.
The method and conditions of cultivation may affect the later content of the element. The use of pesticides that penetrate the soil reduces its amount (this also applies to other beneficial components).
What else contributes to deficiencies?
- alcohol abuse,
- diabetes,
- high exposure to stress,
- absorption disorders and intestinal diseases,
- use of antibiotics,
- PPIs (proton pump inhibitors),
- kidney diseases,
- use of diuretics,
- excess calcium and potassium deficiencies in the body.
Possible effects / symptoms of deficiency:
- muscle tremors,
- arrhythmia,
- seizures and tingling,
- eye fatigue,
- anxiety,
- hypertension,
- migraine,
- reduced immunity,
- worsening condition of the skin, hair, and nails,
- increased risk of injuries and joint degeneration,
- irritable bowel syndrome,
- risk of arterial calcification.
Magnesium – summary
Of course, the causes and effects listed are only the more recognizable examples that are worth keeping in mind. Every body is different, so it may happen that a given person's case is much more complex. A very good option is to have periodic tests, and above all to carefully observe the body and the signals it sends.
It is said that magnesium supplemented with calcium and vitamin D3 is invaluable for the skeletal system. In turn, taking it with vitamin B6 allows the feeling of tiredness and fatigue to be reduced, while at the same time contributing to the proper functioning of the nervous system.
It is worth remembering that taking care of the optimum level of this element will be felt not only in terms of health and physical condition, but also in the sports sphere. It is invaluable in every sport, improving the energy mechanism and muscle function.
To conclude, I will add that there are many forms of magnesium on the market, with lower or higher availability. The organic compounds considered the best in this respect are citrate, orotate and gluconate.
