Magnesium is a mineral that helps to maintain bone health and strength with calcium. Along with maintaining proper bone density, magnesium is critical for muscle contraction and relaxation, proper immune system function and enzymatic processes inside your cells. Magnesium is an important mineral that is found in vegetables, nuts, fish and whole grains. Recommended intakes range from 310 to 420 mg for both adult males and females.
Creatine Phosphate
Magnesium works with the enzyme creatine kinase to make creatine phosphate, which is a backup energy source during anaerobic training, such as any type of quick burst of energy like sprinting or weight lifting. This is important for people engaging in athletic training because the speed at which energy can be recycled improves athletic performance. Creatine phosphate is converted to ATP or adenosine triphosphate with the assistance of magnesium. This system works the best when magnesium levels are high, according to sports nutrition authors, Constance Kies and Judy Driskell. When magnesium levels are low, more creatine phosphate is produced as an energy source. As energy output increases, magnesium intake needs to increase because of the added demand exercise places on producing high energy compounds to enhance exercise and athletic performance.
Bone Health
Magnesium participates in building the cortical bone or the compact hard bone on the outside of your long bones. Approximately half of the magnesium found in the body is located in your bones. Magnesium works in concert with calcium to maintain bone density and formation of proper bones through out your lifetime. Deficiency of magnesium can limit the effectiveness of calcium supplementation in maintaining adequate bone density.
Asthma Therapy
Magnesium plays a role in regulating muscle contractions. During an asthma attack, bronchial muscles cause restriction of the breathing tubes in the lungs, thereby decreasing the ability of your lungs to take in air to reach your brain, tissues and other organs. Calcium increases the ability of muscle to contract while magnesium works to relax muscle spasms and contractions. According to the Linus Pauling Institute, severe acute asthma sufferers may benefit from IV magnesium during severe asthma attacks and can possibly decrease the need for hospitalization. While magnesium levels may be low in asthma sufferers, oral supplementation may not be useful in preventing attacks.
Heart Health
Magnesium plays a role in heart and artery health. According to the Linus Pauling Institute, administration of intravenous magnesium immediately after a heart attack increases patient survival and decreases the risk of death from the heart attack. Magnesium participates in maintaining cell health of your arteries. Taking pharmacologic doses of magnesium may decrease artery constriction if you have heart disease, thus preventing clots from blocking arteries leading to a heart attack or stroke. Magnesium relaxes artery cells, allowing greater ability to open the lumen or opening of the artery, causing blood to flow more freely and allowing clots to pass without causing blockages.
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