Magnesium – a mineral for proper muscle function

Magnesium is the second most important mineral in the human body. It is important for the health of our body and brain. However, it is still difficult to consume enough with the diet. Mitochondria, which are responsible for the energy metabolism in the cells, need magnesium. Magnesium is important for energy metabolism in the muscles, including the heart muscle, which is well known to top athletes, as magnesium plays an important role in achieving top results. Due to increased muscle activity and heavy sweating, the body consumes or loses magnesium during sports. In order to maintain the muscle function and performance in the long run, after sports activity athletes need to quickly restore the lost magnesium and fluids.

 

Signs and symptoms of magnesium deficiency

Deficiency can manifest as uncomfortable fatigue, lethargy, lack of energy, incoherence, headaches, and muscle dysfunction. There signs might show that we have a lack of magnesium.

Therefore, experts advise the supplementation with magnesium in combination with vitamin B2, especially for those who are physically active. It is known that even 40 minutes of sports activity, such as aerobics or running, doubles the need for vitamin B2, which is involved in the conversion of fat into energy.

 

6 symptoms of magnesium deficiency

Muscle cramps and muscle twitches

Muscle cramps and twitches are signs of magnesium deficiency. In the worst-case scenario, the deficiency can cause epileptic seizures or heat crumps. Anyway, supplements can relieve muscle cramps and twitches.

Fatigue and weak muscles

Fatigue is a condition characterized as physical or mental exhaustion. We need to know that we all need to rest. However, acute or chronic fatigue can be a sign of a health problem. Because fatigue is a nonspecific symptom, it cannot be identified unless it is accompanied by other symptoms. Another, more specific sign of magnesium deficiency is muscle weakness. Scientists believe that the muscle weakness is caused by the loss of potassium in muscle cells, a condition associated with magnesium deficiency. Therefore, magnesium deficiency is one of the causes of fatigue or weakness.

High blood pressure 

Animal studies show that magnesium deficiency can increase the blood pressure and promote high blood pressure, which is a strong risk factor for a heart disease. The evidences for the benefits of magnesium come from the controlled studies. Magnesium supplements have been shown to lower blood pressure, especially in adults with high blood pressure.

Irregular heartbeat

One of the most serious symptoms of magnesium deficiency is cardiac arrhythmia or irregular heartbeat. The symptoms of the arrhythmia are mild in most cases. However, in some people, it can cause heart palpitations, which are pauses during the heartbeat. Other possible symptoms of an arrhythmia include dizziness, shortness of breath, chest pain or fainting. In the worst cases, the arrhythmia may increase the risk of stroke or heart failure. Some patients with cognitive heart failure and arrhythmia have lower magnesium levels than healthy people. Treatment of these patients with magnesium injections significantly improves their heart function.

Magnesium and migraines

Researches have shown that people with migraines often have lower magnesium levels than those without them. One study actually found that regular magnesium intake reduced the frequency of migraine attacks by 41.6 %. Other research has shown that the use of daily magnesium supplements can be effective in preventing menstrual-related migraines.

Because magnesium is a natural element and necessary for our health, it can be a safe migraine therapy. This is especially true compared to migraine medications, which can have serious side effects.

Magnesium against insomnia

In order to fall asleep, the body and brain need to relax. At the chemical level, magnesium helps this process by activating the parasympathetic nervous system, which is responsible for calming and relaxing. First, magnesium regulates neurotransmitters that send signals through the nervous system and brain. It also regulates the hormone melatonin, which regulates the body’s sleep-wake cycle. Second, this mineral binds to gamma-amino acid (GABA) receptors. GABA is a neurotransmitter responsible for neuronal activity. By calming the nervous system, magnesium can help you prepare the body and mind for sleep.