When we talk about muscles and bones, magnesium is not exactly the first thing that comes to mind. There is a lack of awareness around the world regarding the importance of magnesium in building bone and muscle strength. There are many ways in which magnesium can prove to be beneficial. It helps with many physical and psychological issues, for example promoting heart health. Therefore, it is extremely important to consume enough magnesium in a day to fulfill the needs of our bodies.
Magnesium for Muscles:
The role of magnesium in building muscle strength has been studied by many. Magnesium plays a great role in skeletal muscle function. Various muscles are strengthened with the help of magnesium. The effects of which can be seen with the increase of knee extension strength, leg strength, muscle power build-up, handgrip, and walking speed. These are of importance due to their functions. Athletes often take magnesium supplements in order to improve their muscle health and build strength to increase performance. However, many doctors suggest that it is better to not become dependent on supplements. Instead to fight the deficiency with the consumption of healthier foods that are rich in magnesium.
Magnesium for Bones:
Everyone talks about how important calcium is for bone strength. However, it is unfair to assume that calcium is enough. Our bones also need magnesium. Magnesium is extremely important as it helps the calcium reach the bones through Vitamin D. Vitamin D is activated by magnesium which also regulates calcium and influences the growth and development of bones. Magnesium is a cofactor in the enzymatic reactions that happen in our livers and kidneys which metabolize vitamin D. For our locomotor system to function well, calcium should be absorbed in the food and incorporated into the bones which can be done with the help of magnesium. Magnesium is an important nutrient that should be integrated into diets to ensure that our bones remain healthy. Magnesium should also be consumed in the right quantity to prevent osteoporosis. Studies have shown that a higher consumption of magnesium increases bone density. It has even been shown that magnesium is far more important than calcium. Magnesium deficiency can be caused by overconsumption of alcohol or diuretics. This can lead to seizures, cramps, and even serious heart diseases.
Foods Rich in Magnesium
Many sprouted nuts and grains are rich in magnesium, for example sesame seeds, almonds, and pumpkin seeds. Mineral water can also contain magnesium. When buying mineral water, check the calcium and magnesium content, so that you can overcome any deficiency easily. If you prefer dairy products, it may come to you as a surprise that low-fat milk and yogurt are quite rich in magnesium. Many green leafy vegetables also contain magnesium. You should try to include these foods in your diet, as magnesium is an essential element of a healthier body and stronger bones and muscles.
The benefits of magnesium for the body are many. Magnesium supplements can help to reduce blood pressure levels and improve the quality of sleep. They also have many psychological benefits which help to improve mood swings. Magnesium supplements also help to strengthen bones and muscles. However, there are certain side effects that you should be aware of. The consumption of magnesium supplements can cause digestive issues, such as diarrhea, nausea and vomiting. Magnesium supplements are dangerous for people with kidney issues. Overall, magnesium supplements should not be consumed unless a person suffers from magnesium deficiency.
The role played by magnesium in strengthening muscles and bones is definitely great. It is often forgotten that magnesium is just as important as calcium in improving bone density and building strength. Once you understand the benefits of magnesium, you should consciously start to consume foods that are richer in magnesium.