Magnesium – the “spark” of life that we often forget
Magnesium is the spark of life
Imagine your body as a complex machine made up of millions of tiny gears. Magnesium is the spark of life, the “oil” that keeps those gears turning smoothly and silently. It’s not as well-known as the stars of healthy eating – vitamin C, calcium, vitamin D, omega-3 fatty acids, fiber, iron and B vitamins.
Magnesium is a true “silent hero”, working tirelessly behind the scenes to keep you feeling energized and healthy. A balanced diet is like a big dance troupe, where each vitamin and mineral plays its part and does so in strict harmony with the others.
Why is magnesium so important?
Magnesium is like a multifunctional tool, participating in over 300 biochemical reactions in the body. It is essential for:
- Energy production: Magnesium is the “spark” that ignites the process of converting food into energy. Without it, your body will struggle to cope with daily tasks.
- Protein building: It is the foundation needed to build new proteins, which are the “building blocks” of growth and essential for cell repair.
- Muscle and nerve function: Magnesium is a natural sedative, helping muscles relax and nerves transmit signals. Its deficiency can lead to muscle cramps and tics, as if your nerves are in a knot.
- Healthy bones: While calcium is the “star” in maintaining healthy bones, magnesium is its “faithful assistant” that helps the body absorb it.
- Healthy heart: Magnesium is the “conductor” of the heartbeat, which helps maintain a stable pulse and healthy blood vessels.
- Blood sugar regulation: It is the “key” that unclogs the action of insulin and helps maintain normal blood sugar levels.
- Healthy sleep: Magnesium plays a key role in regulating sleep, participating in several important processes in the body: relaxation of the nervous system, regulation of melatonin – the hormone that regulates the sleep-wake cycle; reduction of muscle cramps; regulating cortisol – the stress hormone that can disrupt sleep.
Elena Yotova’s story: How magnesium changed her life.
Eli constantly felt tired and without energy. She suffered from constant muscle cramps – almost every time she went to bed and had to get up and walk barefoot until the pain stopped. She often felt inexplicable anxiety. She had difficulty falling asleep. She told us a lot about her tense nerves and how she took everything out on her children, which worried her the most. She calmed herself down with chocolate, but this led to an increase in fat and unwanted fat. Everything in her stories spoke of magnesium deficiency and an unhealthy lifestyle. We recommended a breakfast of Formula 1 shakes, protein drink mix, and women’s multivitamins. The results were pretty quick—in a week, her life changed. Her energy returned, her muscle cramps disappeared, and she felt calmer. “You were right about the magnesium,” she told us. “My life is back and my kids are happy and calm because I feel better now.”
How to recognize a magnesium deficiency?
Many people don’t get enough magnesium, especially if they eat unhealthy foods, are stressed, or have diabetes. Here are some of the symptoms of deficiency:
- Constant fatigue and lack of energy, “dead batteries”.
- Muscle cramps, twitching or spasms, your muscles “dance” uncontrollably.
- Anxiety and irritability, nerves stretched to the limit.
- Heart palpitations, the heart beats in a drum rhythm.
- Sleep problems, for some it is a mirage.
How to get magnesium?
You can get magnesium from various delicious and healthy foods:
- Herbalife Formula 1 Shake;
- PDM – Herbalife protein drink mix;
- Herbalife multivitamin complex for women or for men;
- Green leafy vegetables (spinach, kale);
- Nuts and seeds (almonds, cashews, pumpkin seeds);
- Whole grains (brown rice, oatmeal);
- Legumes (lentils, beans, chickpeas);
- Fish (salmon, mackerel);
- Dark chocolate (with at least 70% cocoa).
Magnesium supplements – when are they needed?
Sometimes food is not enough to provide magnesium, so you may need to take it additionally. Magnesium supplements are available in different forms, each of which has its own specific characteristics and benefits. Here is a brief description of the most common forms and when it is appropriate to use them:
- Magnesium citrate: This form is one of the most popular and is well absorbed by the body. It is suitable for people with a mild magnesium deficiency and for maintaining normal levels of the mineral. It may have a mild laxative effect, which is useful for constipation.
- Magnesium oxide: Contains a high amount of magnesium, but is less absorbed by the body. It is often used to relieve heartburn and constipation. Not the best form for long-term magnesium maintenance.
- Magnesium Glycinate:This form is very well absorbed and gentle on the stomach. It is suitable for people with sensitive stomachs or those who experience side effects from other forms of magnesium. It is often recommended for improving sleep and reducing stress.
Other forms of magnesium supplements:
- Magnesium Chloride: It is well absorbed by the body and is also available as an oil that can be applied topically.
- Magnesium Sulfate: Also known as Epsom salt. This form of magnesium is rarely found as an oral supplement because it is difficult to absorb. But magnesium sulfate’s ability to penetrate the skin makes it extremely suitable for adding to cosmetic products and bath salts for muscle and skin health.
- Magnesium gluconate: This form has a high absorption rate compared to other types of magnesium supplements.
- Magnesium L-threonate: Easily absorbed. It is believed to improve brain function and support the nervous system better than other forms of magnesium.
In any case, it is very important:
- Talk to your doctor first: Excessive intake of magnesium supplements can lead to side effects such as diarrhea or stomach upset.
- Follow the recommended doses: Don’t forget to consider the amount of magnesium in your regular food, not just the one in supplements. Stick to the recommended daily intake for women and men:
- Men: 400-420 mg/day
- Women: 310-320 mg/day
- It is recommended to consult a nutrition coach or dietitian: These amounts apply to healthy adults. They are determined individually and can vary significantly depending on age, health status and other factors. For example, pregnant women may need higher doses, children and adolescents have different needs, some health conditions require higher or lower amounts of magnesium, let a doctor decide this – do not self-medicate.
In conclusion:
Supplements are useful, but they should complement, not replace, a balanced, healthy diet. Magnesium is the “spark” that keeps your life going. Ensure enough magnesium primarily through a balanced and healthy diet (for example, with Formula 1 Shake included) and only if necessary and after consulting a specialist, with the help of supplements.
