By Taylor Robbins, C.S.C.S
How’s it going?
This is Taylor with Body Temple System and we’re talking about magnesium and the reason for this is because there’s been a lot of research recently studying and diving into magnesium and the importance of it. I feel like the most common mineral that we hear about is calcium for healthy bones and all that good stuff, and though magnesium is not as prominent in the body as calcium (it’s the fourth most prominent mineral in the body) it’s still highly, highly important, and we’re finding more and more that a lot of the population is deficient in magnesium, obviously because a lot of people aren’t eating healthy, but even when trying to eat healthy what’s interesting is foods can be depleted or deficient in magnesium.
So what I’m going to talk about is just some of the of the benefits of having zero deficiency in magnesium and help you understand the importance of magnesium because when we understand the importance and how it relates to us it becomes much more motivating to actually be getting enough of this stuff.
So, first of all, it helps cope with stress. When we have an overproduction of adrenaline because we’re stressed out and we have high cortisol secretions, those hormones in themselves deplete magnesium. So it’s pulling magnesium from the body and that can cause an overdrive in our sympathetic nervous system, which is our fight or flight mechanism. If we live in that part of our nervous system, we’re not absorbing nutrients correctly and we’re not burning fat and we’re basically in a constant state of inflammation. So if we have enough magnesium, we can better fight our hormone adrenaline response to stress, and with that, having enough magnesium will help with weight loss and fat loss.
The main fear we all face if we’re deficient in magnesium is that it actually causes insulin resistance- and we’ve talked about this before, but basically insulin is, again, that hormone that tells your body, “Hey let’s use these nutrients, you bring food in, let’s use it, let’s use it.” When we’re resistant to insulin we’re not mobilizing it for use, we’re just storing it as fat. We want to gain sensitivity back and the way that we can gain more insulin sensitivity is having plenty of magnesium.
Moving on, magnesium is also going to help improve sleep. We actually have better circadian rhythm (sleep wave rhythms) when we have sufficient magnesium. Also, magnesium has some calming effects for the musculature and just the nervous system in general, so if we’re getting better sleep that means more fat loss and weight loss, which is awesome.
Magnesium deficiency can also cause hunger.
When we’re depleted of magnesium (what you need to know is) magnesium is responsible for three hundred plus reactions that occur in our body, whether it’s a reaction between one cell and another or a hormone and a cell, it’s responsible for a lot of stuff going on, and without enough magnesium in our body, it’s not having those reactions as efficiently.
If we’re not having these reactions, then we’re not absorbing food properly- that’s a part of one of those three hundred plus reactions going on, so we’re not absorbing food right, so when we don’t absorb food right (because we eat food because our body is desiring nutrients) our body’s natural inclination is “I need to eat more because I haven’t gotten those nutrients I’m looking for,” so that’s going to cause you to be more hungry.
Therefore, at the foundation of the body’s chemical reactions, not having enough magnesium is not allowing all these proper bodily reactions to happen.
Also, we lose sensitivity to leptin when we don’t have enough magnesium.
Leptin is our satiety hormone. It tells the brain, “Hey, I’m full, I’ve gotten enough food.” When you don’t have enough magnesium, you have less sensitivity to that and what’s even interesting is if you have a chocolate craving- chocolate contains a lot of magnesium, so it may be an indicator your body is telling you, “Hey, I need magnesium,” and you’ll be able to stay full more easily and not desire to eat, eat, eat.
Additionally, magnesium is helping the body to detox. Obviously we bring in toxins and different elements, like different metals, into the body through contaminated food, processed food, cleaning supplies, or toiletries. Magnesium’s going to help eliminate those metals and toxins, which is going to bring better function to the liver, so it definitely causes a detoxification effect more behind the scenes because it’s allowing the process of detoxification to be more efficient.
Also, if any of you are taking prescription drugs, whether it’s for asthma or oral contraceptives or diuretics or things like that, those types of drugs do pull magnesium from the body as well, so you want to be able to replace the magnesium that’s being lost from taking those drugs.
We think “Ok, can I get enough magnesium in my diet with food?” and theoretically, yes, you should be able to, but again because of the soil in the United States, which has been chemically changed and altered to decrease cost of production, vegetables and fruits and food that the soil’s producing is lacking magnesium. So we’re actually not getting that anymore, so it would be a good call to supplement magnesium just to be safe.
When choosing a supplement just make sure you look on the back and you want the product to not have any sweeteners or additives or things like that and also you want to look for the chelated form of magnesium, not the oxide- it’s just more biologically available if you get the chelated form.
You want to be taking (for a female) two and a half grams a day- that’s the recommended dose for a female who trains hard every day.
Males can take upwards of 3-4g a day.
So I hope that made sense. Magnesium: very important for your results… you’re probably deficient in it even if you’re eating right, which is sad but true, so getting a magnesium supplement would be recommended.
By Taylor Robbins, C.S.C.S