You may not remember learning about magnesium in high school chemistry. That’s okay. It was probably boring and you spend most of the time doodling in your notebook, making a paper airplane or passing notes to fellow students. I hope you are sitting down because I’m about to blow your mind with factoids about magnesium you did not learn in school. This is going to be fun!
Hormone Health and Weight Loss: Insulin is a hormone that signals the cells to “open” and let glucose in so it can be used for energy. Cells can become resistant to this signaling if there are chronically high levels of insulin are produced due to overconsumption of refined carbohydrates.
Magnesium helps reduces blood sugar and is quite effective at improving insulin sensitivity and regulating blood glucose. A 2016 study in the European Journal of Clinical Nutrition found that magnesium helped to stabilize glucose levels in participants with insulin resistance. Healthy insulin sensitivity means fewer sugar cravings. Combined with regular exercise and a calorie deficit can will help with weight loss.
Magnesium is essential for the production of thyroid hormone. The T4 hormone, Thyroxine converts into T3, Triiodothyronine, which is at the center of your digestive and metabolic function. Healthy thyroid hormone production and conversion equals a healthy metabolism. Healthy metabolism contributes to the body’s ability to burn stored fat. It is also anti-inflammatory. Magnesium helps to reduce the autoimmune response which creates inflammation and water weight. Other ways to quiet autoimmune inflammation are to avoid foods that commonly cause a reaction such as gluten, dairy and some grains and nightshade vegetables.
Sleep: Researchers have linked stress and a lack of sleep to the release of cortisol, which in high levels can cause the body to store excess fat. Magnesium activates Vitamin D and balances the calming effect that progesterone has on the nervous system. When magnesium is combined with glycine, which also calms the nervous system, it helps to promote good sleep.
Migraines: About 75% of Americans are deficient in magnesium. Low magnesium levels have been linked to headaches and migraines. Magnesium oxide can contain high levels of magnesium and is used most frequently to prevent migraines. Because of magnesium’s calming effect on the nervous system, other mechanisms of magnesium actions include decreased release or blocking of pain transmitting chemicals in the brain. It may also prevent the narrowing of brain blood vessels. There is much evidence for magnesium’s effectiveness is in people who have or have had aura with their migraines. It is thought that magnesium may prevent a certain type of brain-wave signaling, cortical spreading depression, which produces the visual and sensory changes that are common with aura in migraines.
More: If you experience depression or apathy, research suggests that magnesium may boot mood by reducing anxiety and the release of the stress hormone cortisol. A study published by the Medical Hypotheses found that adults to took 450 mg. Of magnesium daily boosted their moods as effectively as those on prescription antidepressants.
Magnesium is good for the heart since it plays a major role in the contraction and relaxation of muscles. Since the heart is a muscle, magnesium helps create balance by binding with proteins and causing the heart muscle to relax. Proper contraction and relaxation of muscles can also lower the risk of the buildup of plaque and fat that occurs on the inner walls of arteries.
Due to its positive effect on muscles, magnesium may help boost overall exercise performance. Muscles build up lactic acid during exercise, which cause pain and muscle fatigue. Magnesium helps reduce this affect and can increase the effectiveness of workouts leading to weight loss.
You may also have more endurance to expend in HIIT workouts because magnesium is a required co-factor in the production of ATP, the coenzyme that is needed to transport energy within the cells. More energy, muscle recovery and lead to better workouts resulting in fat loss.
Different Forms of Magnesium: Magnesium Sulfate – commonly known as Epsom Salt. It is great for detoxification and relaxation. Magnesium Citrate – most affordable and is mostly used as a temporary solution for constipation. Magnesium Glycinate – This form of magnesium is highly absorbable. The magnesium molecule is attached to the amino acid, glycine. It works quickly and has been shown to improve the quality and duration of sleep.
Magnesium L-threonate – This form of magnesium has been shown to support cognitive health. It can cross the blood-brain barrier to permeate the brain and support those receptors more than any other form of magnesium. It is also effective on anxiety and depression. Always look for the highest-quality, bioavailable form of this essential mineral and enjoy the benefits.