Magnesium and muscles: functions and benefits

Magnesium is the fourth most abundant mineral in your body and is essential for certain physiological processes and chemical reactions. Its most important functions include:

• Structural function, it is essential for calcium and phosphorus fixation in the bones and teeth.
• It supports collagen protein synthesis, helping to prevent the breakdown of cartilage and the onset of diseases like osteoarthritis.
• It helps to maintain blood sugar levels.
• It is essential for proper brain and nervous system function.
• It helps to maintain your heart rate.
• It is vital for muscle function.

Therefore, magnesium is an essential mineral for muscle contraction, energy formation and immune function and, consequently, for physical and mental performance.

Benefits of magnesium

Magnesium provides the following health benefits:

• It reduces type II diabetes by regulating blood sugar levels and promoting the metabolism of sugar.
• It prevents osteoporosis by keeping bones and joints strong and healthy.
• It provides energy, promoting the metabolic processes involved in obtaining energy.
• It lowers the risk of cardiovascular disease as it relaxes the heart muscle and prevents arrhythmias.
• It lowers blood pressure by maintaining the balance of body fluids, keeping blood pressure at healthy levels.
• Muscle relaxation. It reduces lactic acid levels, which cause increased muscle stiffness and tightness, and it helps to prevent muscle cramps.

• It reduces fatigue by supplying energy to the muscles.
• It reduces insulin resistance by making it easier for cells to release fat.
• It prevents kidney stones by inhibiting and slowing down the formation of calcium oxalate crystals in the kidney, which cause kidney stones.

Daily magnesium intake

The recommended daily dose of magnesium depends on your age and gender, but as a general rule:

• Women should consume 310-320 mg. If they are pregnant, the dose should be increased to 350-360 mg.
• For men it is 410 mg.

Levels below these can lead to impaired metabolic function of the cells, resulting in serious health problems.

The symptoms of a magnesium deficit include loss of appetite, nausea, vomiting, fatigue and weakness. It is also very common to suffer from cramps, muscle pain, neurological disorders and dizziness.

Foods rich in magnesium

A varied and balanced diet that includes the following foods is essential for obtaining the health benefits of magnesium:

• Cacao, which provides 100 mg per 100 g. It has powerful antioxidant properties thanks to its flavonoid content, which promotes the synthesis of nitric oxide, and helps to lower blood pressure.
• Sunflower seeds (they contain 420 mg of magnesium per 100 g): high in vitamin E and unsaturated fatty acids, which give them powerful antioxidant properties and allow them to regulate cholesterol and triglyceride levels. They also have anti-inflammatory properties so they are extremely effective for osteoarthritis and rheumatoid arthritis.
• Peanuts. This legume provides 210 mg of magnesium per 100g. It has a high protein content and is very rich in vitamins B3, B5 and folic acid. It also contains zinc, which helps to reduce fatigue.
• Flaxseeds: they provide 392 mg of magnesium per 100g and are powerful antioxidants.
• Pulses: beans, chickpeas and lentils have about 120-140 mg of magnesium per 100g. They have very high levels of potassium, iron, phosphorus, zinc and B vitamins.
• Fish, 50 mg per 100 g. High in B vitamins and proteins, which are necessary for muscle function and development.
• Walnuts 120 mg per 100 g. They also provide fatty acids that are beneficial for cardiovascular health.
• Almonds. They provide 270 mg of magnesium per 100 g and contain a high amount of monounsaturated and polyunsaturated fats, which lower LDL (bad cholesterol). They are also high in calcium, which helps to prevent osteoporosis, and soluble fibre, which helps to improve gut flora.
• Pistachios, 120 mg per 100 g. These are heart-healthy because they contain monounsaturated fats, especially oleic acid (vitamin B6), which promotes the formation of haemoglobin.

To address magnesium deficiency and improve sporting performance, it is essential to consider additional sources to supplement your diet. One option is to take natural supplements that are rich in magnesium, like Keriba Sport. However, it is important to ensure that you integrate these supplements into your diet plan properly.

Keriba Sport is a natural food supplement based on POMANOX ® (extract of the whole fresh fruit of the pomegranate, Punica granatum L.) magnesium and vitamin B6, which provides the following quantities:

• Punicalagins: 220 mg
• Mg: 112.5 mg (30% of RDA)
• Vitamin B6: 1.4 mg (100% of RDA)

Thanks to this supply of nutrients, it reduces tiredness and fatigue, as well as improving physical performance. This is why Keriba Duo has become one the top natural supplements for athletes.