Magnesium is your ultimate sidekick to regain your energy!

Many people consume Mg supplements so that they can eliminate muscle cramping but this mineral has far more functions tha just easing your cramps. In this article, you are going to find the molecular mechanism of how magnesium works, the best way to take it and foods that contain it.

Magnesium participates in every process of generating ATP

ATP-Adenosine triphosphate is a chemical compound which delivers energy to the cells into the form which is the easiest one to use. In order for ATP to be produced magnesium is a must. Magnesium participates in the most common reactions in the body- Krebs’ cycle and glycolysis. Krebs’s cycle is the major catabolic pathway for carbohydrates, proteins, and fats and it works in aerobic conditions. Its major function is the degradation of acetate residue to carbon dioxide and water and production of ATP in the electron transport chain of the mitochondria. Magnesium takes part in the 5th reaction of the cycle in which Succinyl-CoA is transformed into succinate through the help of succinyl coenzyme A synthetase. Hier ATP is produced from ADP+P on a substrate level- not in the electron transport chain. To be exact, ATP is mainly produced in the electron transport chain through a process, called oxidative phosphoriltion. So, basically- if you want to have a proper metabolism of your macronutrients and adequate production of energy- you need to consume magnesium. Lack of magnesium may cause namely tiredness, moodiness and cramping. 2 molecules of ATP are produced also throughout the process of glycolysis, which is also with the inclusion of this mineral.

Magnesium helps you sleep better and relieves neuroses and neuroticism

Neuroses are known as psychiatric diseases which are characterized by overwhelming excitement, anxiety, panic, different phobias etc. The essence of it lies in the so-called glutamatergic synapses. Glutamate is the neurotransmitter which is, suffice it to say, excitatory. On the other hand, there are many other neurotransmitters which act as antagonists, such as GABA- gamma-aminobutyric acid. The problem with neuroses is the increased glutamate activity in the central nervous system. According to scientific research, lack of magnesium leads to such increased activity of the glutamatergic synapses and decreased one of the GABA-ergic synapses. Administration of magnesium reduces the release of glutamate and increases the release of GABA, and thus- fights anxiety, stress, overexcitement, attention deficit, and sleep disorder. If we go back to think of the cramps- what exactly are they? Since magnesium concentration is low, there is overexcitement in the central nervous system which therefore is transferred to the skeletal muscle and they remain contracted. Of, course, this is not the only reasons for muscle cramps, they might be caused by low concentration of other minerals, as well.

The best way through which magnesium is absorbed

Many people consume oral supplements of magnesium, some in combination with calcium, zinc or other but this is not the best way through which magnesium is absorbed. There is a DMT -Divalent metal transporter in the intestines, which transports divalent metal ions through the capillaries such as Fe2+, Mg2+, Zn2+, Ca2+, but it is not 100% selective. So, if you consume a combination of Mg+Ca, DMT might transport predominantly calcium so in this case, your magnesium goes to waste. However, if you apply magnesium oil on your skin you will most certainly get the best results. Magnesium is the best absorbed through the skin, particularly through the softer parts of your body- inner parts of your arms and thighs.

Foods rich in magnesium

I am not saying that you should only massage yourself with oils, you should also enrich your diet with foods that contain magnesium. Those are Pumpkin seeds, which are number one the list, followed by spinach, swiss chard, soybeans, sesame seeds, sunflower seeds, black beans, cashews, beet greens.

Sources of information: Medical biochemistry lectures- Sofia medical university ;

https://www.ncbi.nlm.nih.gov/pubmed/29920008
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=75

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