In today’s modern diet it is very hard to get the adequate amount of magnesium needed from the food we eat.

Magnesium is involved in so many different processes throughout the human body. 60% of magnesium is found in our bones, aiding in bone density. The evidence shows that magnesium is involved in over 800 chemical processes and found in every cell of the human body!

A few benefits include:

• Co-factor in enzyme activity
• Contraction and relaxation of muscle
• Digestion
• Aids food breakdown
• Nervous system regulation by helping regulate neuro-transmitters
• Motility
• Parasympathetic nervous system up regulation (De-Stress)
• Fights anxiety and depression
• Anti-Inflammation
• Helps Pre-Menstrual Syndrome Symptoms

Magnesium aids physical activity:

‍If you are physically active magnesium will help buffer lactate and improve the use of carbohydrates for energy, increasing blood sugar sensitivity. You will also need around 20% more intake than someone who isn’t physically active due to depletion of the mineral during strenuous activity.

Magnesium types and specific functions:

‍There are a few types of magnesium’s. These different types respond differently and you may find you will benefit from one type more than another.

Magnesium Glycinate:

• Lowers Cortisol
• Detox Phase 2

Magnesium Taurate:

• Insulin Sensitivity
• Helps Gaba Pathways
• Increases glutamate

(Due to increase in glutamate some may find an increase in anxiety with this type of magnesium)  

Magnesium Citrate:

• Krebs Cycle Citric Acid
• Helps Motility
• Attracts Water Into Digestive System

Magnesium Sulfate:

• Detoxification
• Relaxation
• Popular in EPSOM SALTS AND CREAM

Magnesium Malate:

• Krebs Cycle
• Don’t tend to work for sleep
• Use throughout the day

Magnesium Orotate:

• Helps cardiac issues
• Helps with heart attack

Magnesium Threonate:

• Crosses blood brain barrier
• Helps sleep
• Improves memory

Magnesium Daily Dosage:

• Male: 400-420mg
• Female: 310-320mg

THE MAGNESIUM TO STAY AWAY FROM!

Magnesium Oxide: (DO NOT TAKE)

• Toxic for of magnesium
• Oxidises, which is the opposite of anti-oxidant and can cause inflammation

Some Magnesium Rich Foods:

Quinoa, Almonds, Avocado, Salmon, Pumpkin Seeds

Make sure you are aware of the benefits from taking magnesium to boost your performance!

Mind Performance Health coaches can tailor your nutrition protocol to suit, you can book a consultation online or visit:

‍

Mind Performance Health

Unit 8/591 Withers Road, Rouse Hill

Personal Training Studio