how to replenish you magnesium levels?

Hot weather does not excuse me from training, though. High temperature and high humidity in the air, however, pose a real challenge. Exhausting weather like this requires you to pay special attention to the proper level of minerals and vitamins in your body. The one of particular importance is magnesium, which is involved in over 300 biochemical processes in the body. It activates more than 300 different enzymes responsible for many processes.

A study published in BMC Bioinformatics shows that there are 3751 places within the body where magnesium is bound. This means that the role of this element is greater than it was previously believed.

Some of magnesium’s more important functions:

• synthesis and breakdown of proteins (ATP, in particular)
• building structures of nucleic acids and chromosomes
• is responsible for the transportation of micronutrients through cell membranes
• activates the enzymes responsible for metabolism of lipids
• controls the level of sugar in the blood
• regulates blood pressure
• essential to proper cell function
• produces glutathione
• plays a role in muscle contraction (including that of the heart muscle)
• acts as a calcium antagonist – supports the normal rhythm of the heart and helps stabilize neural and muscle excitability
• affects blood coagulation – ensures proper blood platelet function
• has a calming effect
• prevents neuronal hyperactivity and depression
• has a beneficial effect on neurotransmitters
• improves concentration and the ability to learn
• improves memory
• helps reduce stress (both mental and physical)
• essential to the metabolism of calcium and vitamin C

The daily requirements for magnesium are: 375 mg (women) and 400 mg (men).

Here are some products that are rich in magnesium and worth including in your diet:

Green leafy vegetables are rich in magnesium and chlorophyll. Obviously, the ones grown organically contain even more of them. Other foods rich in magnesium are the following: salmon, coriander, cashew nuts, goat cheese, artichokes, crab, walnuts, lentils, legumes, hazelnuts, sea fish, lentils, pumpkin, soy products, and potatoes.

According to KRSiO (National Council for Supplements and Nutritional Foods), there’s an alarming number of people suffering from magnesium deficiency in Poland. As a matter of fact, most of us struggle with it unknowingly. http://www.krsio.org.pl/pl/

That’s why it’s worth to lend yourself a hand through appropriate supplementation, especially when it’s unbearably hot outside.

Magnesium supplementation

Magnesium 300+ is a unique formula containing up to 300 ions of pure magnesium and most of the B-group vitamins. Bear in mind that proper dosing is of great importance. Our body absorbs magnesium best when it is used in small doses twice a day during meals. The appropriate level of magnesium reduces fatigue, weariness, and sees to it that the food-energy transformation occurs properly making our efforts more efficient and us more persistent in our endeavors!

Sources: 

Gawęcki J., Hryniewiecki L.: Żywienie człowieka. 2000; Wyd. II., PWN, Warszawa

Klinika Analizy pierwiastkowej włosa – Biomol, Łódź 

https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/