| Magnesium
Magnesium, a major mineral, is the second most abundant
intracellular ion in the body next to potassium. Magnesium is
essential for the production of energy by both aerobic and anaerobic
metabolism, and the formation and regulation of muscle proteins.
Magnesium supplementation has also been shown to increase muscle
strength.
Magnesium is a mineral that functions as a coenzyme (part of ~100
enzymes) for nerve/muscle function, regulation of body temperature,
energy metabolism, DNA/RNA synthesis, and the formation of bones.
Magnesium plays important roles in the structure and the function
of the human body. The adult human body contains about 25 grams of
magnesium. Over 60% of all the magnesium in the body is found in the
skeleton, about 27% is found in muscle, while 6 to 7% is found in
other cells, and less than 1% is found outside of cells.
Food sources
include artichokes, nuts, beans, whole grains and shellfish.
Several enzymes need magnesium as a co-factor to help
convert carbohydrates, protein, and fat into energy.
Magnesium’s role in bone health stems from its primary location
in bone tissue and its ability to help increase
calcium absorption.
The scientific support for magnesium as an addition to calcium
supplements is well-founded. Magnesium can help you improve calcium
absorption and may help maintain bone density if you are an
individual at risk for excessive bone loss. Magnesium
is important as you age because it is absorbed less
in the intestinal tract, which increases your risk of being
magnesium deficient in your golden years. Magnesium may also help to
treat a number of other problems including bladder control in women
and dehydration of red blood cells in sickle cell anemia patients.
Numerous studies show that exercise and stress result in
significant body losses of zinc and
magnesium. If you are deficient in magnesium, it can cause muscle
weakness and cramps. Research shows that pre-competition magnesium
supplementation in bodybuilders helps reduce muscle spasms and
cramps.
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