A decrease in the amount of magnesium in the body below the accepted norm is a deficiency most often caused by dietary mistakes and reaching for products that reduce its concentration, including alcohol, coffee and tea.

One of the most important areas of magnesium activity is muscle. It contributes to their proper functioning. The mechanism of this action is that magnesium acts on neurotransmitters in the nervous system. Additionally, it helps regulate calcium levels. In this case, magnesium is needed to relax the muscles, while calcium helps them contract.

When should I supplement with magnesium?

* you do work that requires a lot of intellectual effort and good memory (e.g. working with text, knowledge to be assimilated)

* you feel tired and need quick support and energy boost

* you are going on a long road trip and you want to keep your mental sharpness

* you are learning a lot, you are in the exam session and you will need cognitive support

* you lack motivation, you are exhausted and you need an "injection of energy"

There are many symptoms, and each of them may also result from other deficiencies or diseases, so it is worth talking to your doctor before starting supplementation. 

Include more of natural sources of magnesium into your diet such as:

* all seeds and nuts (preferably soaked) - hazelnuts, Italian, pumpkin, sunflower, almonds

* good, highly mineralized mineral water 

* dark chocolate

* all kinds of groats - buckwheat, spelled, etc.

* beans and legumes

* everything wholemeal

Due to the fact that magnesium influences the level of calcium, it contributes to the maintenance of healthy bones and teeth. It can also increase the activity of vitamin D, which facilitates calcium absorption.

Magnesium is especially important in energy production. Magnesium deficiency is often associated with general fatigue and weariness. In addition, it helps in the proper functioning of the nervous system and maintaining proper psychological functions. 

Magnesium also plays an important role in carbohydrate metabolism and is needed for the synthesis and secretion of the hormone insulin, which facilitates cellular metabolism of glucose in the blood.

Research confirms that magnesium deficiency can also seriously disturb the hormonal balance of women and affect the occurrence of PMS. 

The magnesium requirement doubles during pregnancy and breastfeeding. This is due to the needs of the growing fetus, the placenta and the increase in body weight of the pregnant woman. By relaxing the smooth muscle of the arteries, magnesium helps them to expand, allowing more blood flow and reducing the pressure on the artery walls.

The Orchid Team