Magnesium is the fourth mineral in the human body and is widely involved in cell life activities. It is a coenzyme of more than 300 enzymes in the body, and plays an important role in the body’s energy metabolism, accounting, protein synthesis, and inflammation and immune response. This article will elaborate on the benefits of magnesium for bone and muscle health. Hope to help your daily health care.
Why is magnesium good for bone health?
In the general public perception, calcium is regarded as the most important element for bone health. Some people now realize that vitamin D is also an essential ingredient. But in fact, magnesium is also essential for the formation of healthy bones. More than 50% of magnesium is stored in the skeletal system, and the rest is in muscles, soft tissues and body fluids.
Magnesium is essentially the gatekeeper of many nutrients needed to maintain bone health, and it interacts with these substances. In particular, it can regulate the level of calcium and vitamin D in the body. Magnesium also helps increase bone mineral density, thereby reducing the risk of fractures and osteoporosis.
Osteoporosis is a progressive bone metabolism disease that occurs in middle-aged and old people, especially postmenopausal women. It is characterized by decreased bone strength, bone fragility and increased risk of fractures, so that minor trauma can cause fractures. It causes severe physical, psychological, economic and social burdens for patients and their families. How to prevent and treat osteoporosis is gradually becoming an important public health problem for countries such as China and Japan, which are facing an aging population.
Studies have shown that moderate magnesium supplementation can improve bone mineral density, promote the formation of a bone crystal. It can reduce the risk of osteoporosis in the elderly.
The benefits of magnesium for muscle health.
Healthy muscle function requires a balance of calcium and magnesium. It is because calcium is responsible for muscle tension and magnesium is responsible for muscle relaxation. Magnesium can control the transmission of pulses from the nerves to the muscles, ensuring that the continuous influx of calcium is blocked and the excitability of the nerves is reduced again to achieve the desired relaxation.
So what kind of adverse effects will a lack of magnesium have on muscles?
If there is a slight magnesium deficiency, the energy production of the cell power plants in the body will be reduced, so that the body is prone to fatigue. Especially during sleep, if the magnesium level drops, the muscles cannot be fully relaxed, so even if you are tired, you cannot get a good rest.
If you have muscle cramps or twitches after exercising or standing for a long time, this may also be the result of magnesium deficiency. Excessive stretching of muscles can cause muscles to tighten, even cramping or very painful. If you can properly add some magnesium at this time, let it help your muscles relax and control their contractions, and cooperating with bathing and oiling, then muscle spasms or convulsions will be greatly relieved. And magnesium helps reduce the accumulation of lactic acid, and allows muscles to get the oxygen they need.
Magnesium deficiency can have a major impact on how your body feels during the menstrual cycle. A lack of magnesium in the body means your muscles are more prone to contraction and inflammation. This is why you may feel very severe cramps during menstruation.
Magnesium supplement
The best way to supplement magnesium is through food. Certain foods can become a very important part of our diet, not just because of a single vitamin or mineral, but the result of the collaboration of all the nutrients in the food. So first focus on getting the daily magnesium needed from food, and then use supplements as a backup.
In addition to the intake of magnesium in food, among many magnesium supplements, magnesium glycinate is recommended, which is easily absorbed and has the least side effects.
Bottom line
The importance of magnesium to bone and muscle health cannot be ignored. It helps to increase bone density and reduce the risk of fractures and osteoporosis. It can also help muscles relax and relieve muscle spasms or convulsions.
I hope you can reasonably arrange your diet in your daily life to ensure adequate magnesium intake. You can also choose magnesium supplements, such as magnesium glycinate.
