Magnesium’s role in the body

Magnesium is one of the key minerals for the human body. It is involved in over 300 biochemical reactions in the body. One of the key functions of magnesium is to form the nervous system’s protective functions.

In order to support the nervous system, magnesium serves to bring down the levels of adrenaline and cortisol released during stress. Respectively, prolonged periods of stress lower the magnesium level in the body, and if it is not replenished on time, the nervous system might be left unprotected. In order to restore the magnesium balance in the body, you should take it as part of a vitamin complex, or separately, in its most effective form.

Magnesium also boosts absorption of other vitamins, so it makes sense to take it together with other food supplements, such as B group vitamins, or vitamin C. On top of that, if taken together with calcium, magnesium serves to improve bone density and strengthen teeth.

Balanced magnesium content in the body helps to eliminate headaches, insomnia, anxiety, spasms and other symptoms of neural disorders. Furthermore, magnesium helps to prevent kidney stones.

Which foods are the best to maintain magnesium levels in your body?

• Nuts: almonds, hazelnuts, cashews, pine nuts, pecans, peanuts, walnuts, Brazilian nuts.
• Fruits: apples, grapefruit, lemons, bananas, apricots, figs, dates.
• Vegetables: cabbages, beets, celery, asparagus, broccoli, cauliflowers, carrots, tomatoes.
• Shrimp, halibut, kelp, carp, red seaweed, crab.
• Beans, buckwheat, brown rice, processed soy, millet, wheat, sweet corn, bran, rye, coconut flakes.
• Beef, chicken.
• Avocadoes, blackcurrant, brewer’s yeast, green peas, cottage cheese, milk, dark chocolate, spinach, garlic.

Daily recommended intake of magnesium is 400-420 mg (it can be higher for patients with certain neural disorders, so be sure to discuss your dosage with your physician). It is not always possible to cover your daily recommended magnesium intake with just food. To do that, you have to plan your daily menu, while not forgetting about other vitamins you need. That option is not for everyone; it is way more convenient for some people to just take magnesium as a food supplement or together with a vitamin and mineral complex and not worry if you hit your daily dosage.

Why is it better to take magnesium as a citrate?

Magnesium citrate is the most easily absorbable form of magnesium. Magnesium citrate also improves gastrointestinal function and helps prevent constipation.

It is absorbed easily because it consists of two components: magnesium and citric acid. 90% of magnesium citrate is absorbed by the body, whereas for magnesium oxide, for instance, that value is just 4%. Citric acid in magnesium citrate is also beneficial for the body, namely, for digestion.

Note that magnesium citrate is not recommended for people with intestinal function disorders.

What are the benefits of magnesium citrate?

• It strengthens bone, nervous and muscle tissues in the body;
• improves immunity;
• prevents cholesterol deposits in blood vessels;
• reduces menstrual cramps;
• improves sleep quality;
• eliminates spasms;
• reduces the risk of thrombosis;
• prevents musculoskeletal conditions (atherosclerosis, osteoporosis) from developing;
• improves blood circulation;
• reduces tension, relaxes.

People who lead active lifestyles need magnesium citrate the most, because it accelerates physical recovery.

Magnesium is a key mineral required for our bodies to function properly. Sufficient daily magnesium intake normalizes bodily processes and improves your life dramatically.