Magnesium benefits for muscles? What are the effects of magnesium on the human body? How do you know if you have a magnesium deficiency? What are the daily magnesium requirements for each person according to age and gender? And finally, what are the different benefits of this important salt?
I. What Is Magnesium
Magnesium is a mineral, among those often called trace elements for their rarity, and which is essential to the proper functioning of our body.
It has a role in almost all our vital functions, between neurotransmission, regulation of blood sugar levels, effects on intestinal transit, and many other things that we cannot imagine.
Its benefits are so numerous that they are almost impossible to list. Available through our food, it is the best ally for iron health and a steel mind.
Unfortunately, in our time, a large number of people suffer from a magnesium deficiency, and this is due to industrialization and therefore the depletion of this element in our food.
II. Magnesium Benefits for Muscles
# Is Magnesium Good for Muscle Repair?
Magnesium is involved in protein synthesis. This function allows the muscles of the human body to function better. It relieves sore muscles and improves their repair.
# Does Magnesium Help with Muscle Weakness?
There are several reasons for muscle weakness. A magnesium deficiency may be the cause of muscle weakness. In this case, magnesium supplementation is of great help.
# What Type of Magnesium is Good for Muscles?
Marine magnesium is one of the types of magnesium recommended for muscle weakness. This effect is related to the fact that magnesium participates in the synthesis of proteins.
# Is Magnesium Good for Joints?
There are scientific studies that have highlighted the benefits of magnesium for the joints. These works have evoked the positive impact of magnesium consumption on the evils such as arthrosis.
# Does Magnesium Help Aching Legs?
Magnesium helps to relax the muscles of the legs. This kind of effect helps to relieve painful legs. It has been noted that magnesium deficiency is often the cause of sore legs.
# Is Magnesium Good for Muscle Pain?
Muscle tension can indeed be reduced by taking magnesium. Magnesium helps to relax the muscles of the body.
# Does Magnesium Reduce Muscle Tension?
Magnesium citrate is one of the types of magnesium that can be very useful for muscle tension.
But there are many other types of magnesium available on the market. If you are unsure, ask your doctor for advice on the right type of magnesium.
# Which Magnesium is Good for Muscle Tension?
The impact of magnesium on tense muscles is recognized. It is indeed a mineral that helps a lot in case of muscle tension.
# Does Magnesium Help Tight Muscles?
The impact of magnesium on tense muscles is recognized. It is indeed a mineral that helps a lot in case of muscle tension.
# How Much Magnesium Should I Take for Tight Muscles?
Magnesium consumption depends on several factors. First, gender, then age and general fitness.
Doses of 420 mg/d for men, 320 mg/d for women, and 400 mg/d of magnesium for teenagers and pregnant women are usually recommended.
However, your doctor can decide on the ideal dose of magnesium for you.
# Can Lack Magnesium Cause Muscle Spasms?
A magnesium deficiency can have several effects on the human body. Muscle pain, cramps, and muscle spasms are among them.
# Which Magnesium is Best for Muscle Spasms?
Magnesium is a mineral whose benefits for the health of the muscles are not any more to show. To fight against muscle spasms, you can opt for magnesium citrate.
Some studies highlight marine magnesium to fight against muscle spasms.
# Is Magnesium Good for leg cramps
Yes, magnesium supplementation can greatly relieve leg cramps. You can take a course of treatment lasting at least one month and up to three months. Leg cramps are often caused by a magnesium deficiency.
III. How to Know if You Have a Magnesium Deficiency?
As mentioned above, it is not uncommon for many of us to suffer from a magnesium deficiency, and this is from a very young age.
At any time of our life, we can lack this important element because of an unbalanced diet, through the consumption of poor quality products and vegetables not from organic farming.
Magnesium deficiency is quite difficult to detect and can manifest itself insidiously through numerous symptoms, which, when added together, can become unbearable for the person suffering from magnesium deficiency.
We can easily quote the repetitive headaches, temporary tiredness which settles down to become chronic, stress and concentration problems, a high blood pressure without apparent reason, as well as a bad transit translated by bloating or constipation.
If you have been suffering from several of these ailments for some time and nothing is getting better, you may have a magnesium deficiency. It is therefore high time to take a magnesium treatment at home or to make an appointment with your doctor to have a blood test that will quickly shed light on the causes of your daily problems.
IV. How Much Magnesium Should I Take for Sore Muscles?
After having understood the necessity of a sufficient intake of this mineral for the proper functioning of your body, here is a small summary of daily magnesium requirements according to the World Health Organization:
- From 1 to 3 years: 80 mg/day
- From 4 to 8 years old: 130 mg/day
- And from 9 to 13 years: 240 mg/day
Women:
- 14 to 18 years: 360 mg/day
- 18 to 30 years: 310 mg/day
- 31+ years: 320 mg/day
Men:
- 14 to 18 years: 410 mg/day
- 18 to 30 years: 400 mg/day
- 31+ years: 420 mg/day
V. What Does Magnesium Do for Your Body?
1/ Weight Loss
Magnesium plays a crucial role in stabilizing blood glucose levels (see below), and is an excellent fat burner because it is due to it that the body can transform fat tissue into energy, which it will help to bring to other cells in need.
It is of course proven by science that magnesium will be your best ally to regain a dream figure. Of course, it should be remembered that any positive weight loss is generally linked to good hygiene and physical exercise.
2/ Anti-Stress
During a study on people suffering from depression and chronic stress, it was shown that the level of magnesium in their blood was much lower than normal, which shed light on the role of this mineral in the proper functioning of our psyche.
Taking magnesium can really make a difference to your morale, as was proven in a study that involved taking magnesium and a placebo in people suffering from depression. Those who were on magnesium saw their condition improve significantly.
3/ A healthier Skin
Magnesium does not only have benefits inside our bodies. It is scientifically proven that it also has a local action on the skin, applied in lotion or dry oil form.
Its properties on our skin are mainly anti-wrinkle and anti-acne. Think of this mineral for healthier skin!
4/ Physical Performance
Magnesium has an essential role in the relaxation of the muscle after the contraction. A deficiency in this mineral and night cramps can be a real hell for you.
But this is not the only role it plays in our physical performance. Indeed, this trace element is responsible for the creation of energy and helps to release it at the cellular level.
5/ Anti Fatigue
One of the signs of a magnesium deficiency is chronic fatigue. Indeed, this mineral plays an essential role in the proper functioning of neurotransmitters.
6/ Can Improve Sleep Quality
As mentioned above, magnesium soothes stress, chronic fatigue as well as muscle aches and pains, which improves the quality of your sleep as soon as you take it.
7/ Promotes Concentration
The magnesium allows psychic relaxation while supporting the memory and the intellectual capacities due to its role in the neurotransmission thanks to enzymes secreted only if it is present in sufficient quantity.
8/ Blood Pressure
Magnesium plays an essential role in cardiovascular health in general, and especially in the regulation of blood pressure.
Consumption of 350 mg/day of magnesium will divide by two the risks of heart disease while lowering the blood flow.
9/ Positive Effect on Diabetes
Magnesium plays a crucial role in stabilizing blood sugar levels due to its essential action in the diffusion of insulin, as well as in the absorption of excess sugar in our tissues.
10/ Other Benefits
Magnesium is a mineral essential to life, involved in about 300 enzymatic reactions while being able to bind to more than 3500 of the different proteins beneficial to the human body.
It is, therefore, necessary to ensure a sufficient daily intake to benefit from all its other advantages for our body and our mind.
Useful Links:
The effect of magnesium supplementation on muscle fitness: a meta-analysis and systematic review
Magnesium and muscle performance in older persons: the InCHIANTI study
Age and Muscle Function Are More Closely Associated With Intracellular Magnesium
What Medications Should You Not Take with Magnesium?
