Lately in practice I have been noticing a trend of patients who are complaining about chronically tight muscles and difficulty sleeping. This has gotten me thinking about how not many people know how beneficial it can be to add magnesium to your diet. Magnesium is an essential mineral found abundantly in the human body that plays a crucial role in many physiological functions. Despite its importance, many people do not get enough magnesium through their diet. In this blog post I explore the diverse benefits of magnesium in Calgary AB and why getting enough in your diet is vital for overall health and well-being.

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1. Supports Muscle and Nerve Function

Magnesium is integral to the proper functioning of muscles and nerves. It acts as a cofactor in more than 300 enzyme systems that regulate various biochemical reactions, including muscle and nerve function, protein synthesis, blood glucose control, and blood pressure regulation. Adequate magnesium levels help prevent muscle cramps, spasms, and general fatigue, promoting optimal physical performance.

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2. Boosts Bone Health

Approximately 60% of the body’s magnesium is found in the bones, contributing to their structure and strength. Magnesium works alongside calcium and vitamin D to maintain bone density and reduce the risk of osteoporosis and fractures. Research indicates that higher magnesium intake is associated with increased bone mineral density in both men and women.

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3. Promotes Cardiovascular Health

Magnesium plays a pivotal role in maintaining a healthy cardiovascular system. It helps regulate heart rhythm and supports normal blood pressure. Studies have shown that magnesium deficiency is linked to an increased risk of cardiovascular diseases, including hypertension, arrhythmias, and atherosclerosis. Ensuring sufficient magnesium intake can help mitigate these risks and support overall heart health.

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4. Regulates Blood Sugar Levels

For individuals with type 2 diabetes, magnesium is particularly beneficial. This mineral aids in insulin regulation and improves insulin sensitivity, which is crucial for maintaining healthy blood sugar levels. Studies suggest that people with higher magnesium intake have a lower risk of developing type 2 diabetes.

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5. Enhances Mental Health and Mood

Magnesium’s influence extends to mental health, where it plays a role in mood regulation and cognitive function. It is involved in the synthesis of neurotransmitters, which are chemicals that transmit signals in the brain. Magnesium deficiency has been linked to an increased risk of depression, anxiety, and other mood disorders. Some research suggests that magnesium supplements can help alleviate symptoms of depression and improve overall mental well-being.

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6. Improves Sleep Quality In Calgary AB

For those struggling with insomnia or poor sleep quality, magnesium can be a natural remedy. It helps regulate the neurotransmitters involved in sleep and can promote relaxation by reducing stress and anxiety. Studies have shown that magnesium supplementation can improve various measures of sleep quality, including sleep efficiency and time spent asleep .

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7. Aids in Energy Production

Magnesium is essential for energy production at the cellular level. It is a critical component of adenosine triphosphate (ATP), the molecule that provides energy for almost all cellular processes. By participating in energy metabolism, magnesium helps combat fatigue and supports sustained energy levels throughout the day.

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In Conclusion

Magnesium is undeniably a powerhouse mineral with a wide array of health benefits. From supporting muscle and bone health to enhancing cardiovascular function, regulating blood sugar, improving mental health, boosting sleep quality, and aiding in energy production, magnesium is vital for maintaining overall health. To reap these benefits, it is important to consume magnesium-rich foods such as leafy green vegetables, nuts, seeds, and whole grains, or consider supplements if necessary. Prioritising magnesium intake can lead to significant improvements in health and well-being.

Ensuring that your body gets enough magnesium is an easy yet effective way to boost your health and vitality. Make magnesium a priority in your diet and witness the difference it can make in your life!

- The Full Potential Chiropractic Team
- Written by Dr. Danielle Hilborn, Copperfield Chiro

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References

1. National Institutes of Health. Office of Dietary Supplements. Magnesium. (https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/)
2. Rude, R. K., & Gruber, H. E. (2004). Magnesium deficiency and osteoporosis: animal and human observations. *Journal of Nutritional Biochemistry*, 15(12), 710-716.
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10. Abbasi, B., et al. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. *Journal of Research in Medical Sciences*, 17(12), 1161-1169.
11. Rondanelli, M., et al. (2011). The effect of melatonin, magnesium, and zinc on primary insomnia in long-term care facility residents in Italy: A double-blind, placebo-controlled clinical trial. *Journal of the American Geriatrics Society*, 59(1), 82-90.
12. Romani, A. M. (2013). Magnesium in health and disease. *Metal Ions in Life Sciences*, 13, 49-79.