Salam everyone and happy midweek! With Phase One (safe reopening) well underway, I'm sure a lot of us have hit the ground running (well, literally for myself) and swamped with work. *ok, don't tell anyone?* honestly, introverts like myself actually miss CB...
If we learnt anything from CB, it's the importance of taking time out for self care and relaxation. But did you know that you can't "just relax" if you're lacking in this critical mineral?
The mineral that is involved in 600 cellular reactions, including helping to convert food into energy, create new proteins from amino acids, create and repair DNA and RNA, involved in the contraction and relaxation of muscles and helping to regulate neurotransmitters, which send messages throughout your brain and nervous system. Phew!
We're talking about magnesium, which almost 2/3 of the population is deficient in. Symptoms of magnesium deficiency include depression, anxiety, weakness, high blood pressure and heart disease.
**No guys, it's not because "dah tua...biasalah...penyakit macam2!" I is pantang seh dengar mende ni...**
Mineral deficiency, whether iron, magnesium, potassium, calcium or zinc, happens slowly, over time. This is either due to an increased need for the mineral, lack of the mineral in the diet, difficulty in absorbing the mineral from food (also linked to your gut health) or taking certain medication or substances like caffeine which is a diuretic and 'throws out' minerals like magnesium and potassium in your urine. (Hard core coffee drinkers take note! And since we're at it, stop smoking also )
Magnesium and Osteoporosis: Why Drinking More Milk Won't Help. Let's start with a little bio lesson..
When calcium is elevated in the blood it stimulates the secretion of a hormone called calcitonin and suppresses the secretion of the parathyroid hormone (PTH). PTH draws calcium out of the bones and deposits it in the soft tissues. Calcitonin increases calcium in our bones and keeps it from being absorbed in our soft tissues.
So basically, these two hormones are doing opposite jobs. And magnesium is the middle guy helping to maintain this balance, because....
Magnesium suppresses PTH and stimulates calcitonin. Therefore magnesium helps put calcium INTO our bones, preventing osteoporosis. It also helps remove calcium from our soft tissues, eliminating some forms of arthritis.
Too much calcium PREVENTS magnesium from being absorbed. So when you take large amounts of calcium without adequate magnesium, it's not going to result in stronger bones at all! You may even end up in magnesium deficiency. So take both supplements.
A good rule of thumb is a 2:1 calcium to magnesium ratio. For example, if you take 1000 mg of calcium, you should also take 500 mg of magnesium.
All magnesium supplements contain magnesium itself (elemental magnesium) plus another atom or molecule that functions as a conjoined carrier for the mineral. The term is chelated (pronounced as key-lated). Examples of magnesium on the market are:
Magnesium ascorbate Magnesium carbonate Magnesium citrate Magnesium fumarate Magnesium gluconate Magnesium lactate Magnesium malate Magnesium orotate Magnesium aspartate Magnesium glycinate (also known as magnesium bisglycinate or diglycinate) Magnesium taurate (also known as magnesium ditaurate) Magnesium threonate (also known as magnesium L-threonate)
A lot right? I know! Cut it short, I take Magnesium glycinate. You're welcome . But the different types depend on what you want to achieve, whether it is a laxative effect, for muscle recovery, for better sleep, etc.
Of course, it's always best to take magnesium from natural sources, they are better absorbed and have no adverse side effects, unlike certain supplements.
Examples are pumpkin seeds, spinach, Swiss chard, dark chocolate (70–85% cocoa), black beans, quinoa, halibut, almonds, cashews, mackerel, avocado and salmon.
Hope this helps! All the best for your health and keep riding guys! Love, Dillah
