15 Reasons Why You Need To Take This Supplement - The Magic Mineral

Hello everyone and welcome back to another edition of Heal Thyself, thank you for being here!

In this post, I want to talk about a very important mineral that is lacking in almost all our diets.

Magnesium

Magnesium is one of the most important minerals needed for over 600 biochemical reactions in our body. Numerous illnesses, such as diabetes, hypertension, migraines, and depression, are linked to magnesium insufficiency.

The magnesium crisis

So, where do we get magnesium from? Green leafy vegetables, cashew nuts, bananas, beans, and whole grains mainly. However, over the past few years, the Magnesium content in Indian soils has been rapidly depleting. Kerala, Andhra Pradesh, Tamil Nadu, and Gujarat—have both acidic and alkaline soils deficient in magnesium, followed by Uttar Pradesh, and Rajasthan.

The reasons behind the quick depletion of Mg in our soils are

1. sandy soil,
2. soils with high?acidity
3. soils high in potassium
4. high amounts of potash, potassium, and ammonia treatments being applied to soils
5. chilly, rainy periods

which hamper the magnesium content.

These in turn also reduce the bioavailability and efficiency of magnesium in our foods. However, the bioavailability of Mg is enhanced by proteins, (MCT) medium-chain triglycerides like MCT oil, coconut oil (for its high content of lauric acid,) high-fat cheeses, whole milk (which have small amounts of MCT in the form of capric and caprylic acids,) and indigestible carbohydrates (dietary fibers) that are almonds, chia seeds, flaxseeds, sunflower seeds, apples, pears, berries, bananas, and other vegetables and legumes. Hence it is best to consume these together.

The main challenge at hand is foods containing Mg also contain large amounts of 'inhibiting factors' or simply conditions that prevent a seamless absorption of the mineral and reduce its bioavailability. These are phytate, oxalate, cellulose, lignin, and pectin which foods containing Mg naturally come along with. They prevent mineral absorption in the body, form insoluble compounds, and increase oxidative stress (Wilson, 2018.) All of this correlates to why most Indians are deficient in magnesium. With a reduced content of Mg in our produce and more barriers to its absorption, we have to turn to its elemental supplementation.

Here are 15 reasons why you need magnesium

1) Better sleep quality

It is supported by extensive research that magnesium is associated with better sleep quality. It promotes relaxation and can contribute to better sleep quality, helping to alleviate insomnia and improve sleep patterns, even among patients with depressive disorders (Zhang, 2022).

2) Increasing bone density and maintaining bone health

Magnesium deficiency plays a role in osteoporosis by affecting both crystal formation and bone cells. It indirectly influences parathyroid hormone secretion and activity and contributes to low-grade inflammation, all of which can compromise bone health. Ensuring adequate magnesium intake is crucial for maintaining strong and healthy bones (Castiglioni, 2013).

3) Alleviating migraines

If you have been struggling with migraine headaches for years, magnesium should be your best friend! Multiple studies (Mauskop, 2013) have proved that the second most common intracellular cation is magnesium, which is necessary for multiple intracellular functions and is?a key player in the pathogenesis?of migraines. Mg supplements are a completely safe alternative to medications treating migraines.

4) Aids in muscle recovery

Research has indicated that giving physically active men?a magnesium supplement for a week improved blood glucose recovery lessened IL-6 response, and eased soreness in the muscles after intense exercise, but had no effect on performance or functional recovery assessments. (Steward, 2019) Another study by Reno et al (2022) demonstrates a significant decrease in muscle soreness, a session-rated assessment of perceived exertion, an acute-rated assessment of perceived exertion, enhanced reported recovery, and some indications of a beneficial performance impact following Mg supplementation.

5) To balance blood sugar levels

Deficiency?of?magnesium is frequently linked to metabolic and endocrine illnesses, particularly type 2 diabetes. Research has indicated a negative correlation between the length of type 2 diabetes and the increase in HbA1c levels in serum magnesium levels, which means magnesium in the body tends to decrease with an increase in sugar levels especially in patients with diabetes. (Ramadass, 2015). In its capacity as an enzyme cofactor for the regulation of insulin and glycolysis, magnesium helps slow the onset of diabetes (Millard, 2022).

6) Supports nerve function

Due to its role in nerve transmission, magnesium may help lessen the symptoms of disorders like restless leg syndrome by regulating nerve impulses. In individuals with Type 2 Diabetes Mellitus (T2DM), there's a notable connection between lower levels of magnesium in the blood and a reduced composite z score of amplitude. This suggests that magnesium may influence the peripheral nerve function by contributing to the degeneration of axons, the long, slender projections of nerve cells. The association implies that maintaining adequate magnesium levels may be important for preserving the proper function of peripheral nerves in individuals with T2DM. (Chu, 2016)

7) Useful for relief from PMS

Magnesium supplements help alleviate symptoms associated with premenstrual syndrome (PMS) (Walker, 1998), including bloating, mood swings, and breast tenderness. Multiple studies have showcased the efficacy of oral Mg supplements to help combat unpleasant mood changes (Facchinetti, 1991).

8) To improve your mood

Suicidal Treatment-resistant depression (TRD) has been reported to be deficient in cerebral spinal fluid (CSF) magnesium. In 1921, the first report on magnesium treatment for agitated depression was published, with 220 out of 250 cases indicating success. In treating MD, a 2008 randomised clinical trial found that magnesium was just as successful as imipramine, a tricyclic antidepressant. There have been reports of fast, safe, and side-effect-free termination of MD using intravenous and oral magnesium treatments. Serotonin levels are lowered by brain magnesium insufficiency, while antidepressant medications have been demonstrated to increase brain magnesium levels (Eby, 2018).

9) Detoxing from heavy metals

It has been noted in plants that magnesium can reduce heavy metal stress through several mechanisms, especially through the biosynthesis of enzymes and decreasing negative electrical potential (Rengel, 2015). Lead, mercury, and aluminum are just a few of the heavy metals and toxins that magnesium can help your body get rid of.

10) Enhanced memory and getting rid of brain fog

A recently identified chemical called magnesium-L-threonate (MgT) has the ability to restore learning and memory function in ageing and AD animals (Huang, 2018). According to a research done in 2010, higher levels of magnesium in the brain are thought to promote learning and memory by enhancing both long-term potentiation and short-term synaptic facilitation.(Slutsky, 2010). Simply put, Mg supplementation can boost your memory functions, attention and clarity.

11) Boosts your immunity

A study during the pandemic showed the likelihood that vitamins B1, C, D, and E, omega-3, minerals (magnesium and manganese), and herb thyme may have unknown effects on COVID-19 infection would be taken into consideration in the absence of effective treatments for the virus (Hamada, 2020). A lack of magnesium over time can lead to increased oxidative stress and mild inflammation, which are associated with various age-related illnesses and a higher susceptibility to infections. Magnesium plays a role in the immune system by assisting in the production of immunoglobulins and supporting the functions of T and B cells. Additionally, magnesium is vital for the synthesis, transport, and activation of vitamin D, which is crucial in the development of infectious diseases. The regulation of magnesium levels within immune cells involves specific transport systems, including channels like melastatin-like transient receptor potential 7 and transporters like magnesium transporter 1 (MAGT1). (Dominguez, 2021).

12) Reducing the risk of cardiovascular diseases

Low magnesium consumption frequently contributes to a high frequency of magnesium deficiency in industrialised western countries, raising the risk of cardiovascular events and cardiovascular death (Mazur, 2007; DiNicolantonio, 2018). A diet rich in magnesium and potassium while minimizing sodium intake proves more effective in lowering blood pressure than focusing on a single mineral. This approach can rival the efficacy of certain antihypertensive medications. Additionally, enhancing intracellular magnesium and potassium while reducing sodium and calcium contributes to improved blood pressure response. Magnesium complements the effectiveness of various antihypertensive drug classes (Houston, 2011).

13) Reducing inflammation

Magnesium, especially when provided before premature birth, acts as a shield for the developing brain, lowering the chances of cerebral palsy and significant motor issues. This protection is linked to how magnesium affects inflammatory cytokines—molecules involved in the body's immune response (Sugimoto, 2012). On a broader scale, being deficient in magnesium triggers a stress response throughout the body by activating specific pathways related to both the nervous and immune systems. As these systems interact, magnesium deficiency can exaggerate the body's reaction to immune stress. This heightened response leads to inflammation, and oxidative stress becomes a result of this inflammatory reaction. In simpler terms, magnesium appears to act as a calming force, reducing inflammation and its related consequences (Mazur, 2007).

14) Aids in better absorption of Calcium

Magnesium plays a crucial role in converting vitamin D into its active form, supporting the absorption of calcium (Schwalfenberg, 2017). When there's a deficiency in magnesium, rats exhibited reduced calcium excretion in urine, pointing to enhanced tubular reabsorption. The explanation lies in the suggestion that magnesium and calcium may compete for the same transport mechanism, both in the gut and possibly in the kidney. In simpler terms, magnesium ensures that vitamin D is efficiently activated, facilitating calcium absorption, and when magnesium is lacking, it affects how the body handles calcium, potentially leading to altered excretion patterns (Alcock, 1962).

15) Improving asthma symptoms

Magnesium has a significant role in determining the contraction/relaxation state of bronchial smooth muscle because it interferes with intracellular phosphorylation processes and calcium transport systems (Dominguez, 1998). Research has demonstrated that brief changes in the amount of magnesium consumed through food can impact the way asthma is managed clinically. A higher Mg intake is correlated with better respiration (Hill, 1997).

What can you do now?

The supplement I swear by:

iThrive's Magnesium Bisglycinate Chelate powder.

This is made of two glycine molecules are joined to each magnesium molecule to form magnesium bisglycinate, sometimes referred to as magnesium glycinate. Its unique structure makes it more soluble and absorbable than other forms of magnesium. One important amino acid that helps with absorption is glycine, which has anti-inflammatory properties. The best part about this supplement is that it is no bullshit. Gluten-free, non-GMO, sugar-free, soy-free, No added flavors, vegan, and GMP Quality Assured.

Click on this link and use the code "SHEVAUN5" to get a discount! :)

I hope you enjoyed reading this article!

For consultations: If you have any questions or doubts, feel free to reach out to me via DM at any time. I am open to working with a limited number of clients focused on optimizing your health holistically via functional nutrition -- i.e., diet and lifestyle practices. If this is something you are interested in - let's have a quick chat!

Disclaimer: While I am a licensed functional nutritionist, the information provided in this blog is for educational purposes only and should not be considered as medical advice. Individual health needs vary, and it is recommended to consult with a qualified healthcare professional for personalized guidance tailored to your specific circumstances.

Thank you for reading, if this was helpful, please give it a thumbs up and leave a comment or share this post! :)

References

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2. Yijia Zhang, Cheng Chen, Liping Lu, Kristen L Knutson, Mercedes R Carnethon, Alyce D Fly, Juhua Luo, David M Haas, James M Shikany, Ka Kahe, Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study, Sleep, Volume 45, Issue 4, April 2022, zsab276, https://doi.org/10.1093/sleep/zsab276
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