When talking about being and feeling your best, there are several things you can do, and what works for you may not work for your friends and family. At Puori, we have four cornerstones that guide us when developing supplements and lead our own healthy lives. One of the cornerstones focuses on a healthy diet. We say no to artificial ingredients, misleading labels, and quantity over quality. Staying healthy is a lifelong endeavor, not a miracle cure to reach a specific goal. Proper nutrition is a commitment to healthy living and you should always aim to get the nutrients you need from your diet. However, we also know that it can sometimes be hard to get enough of certain vitamins and minerals and in this article, we will focus on magnesium and why it is a pretty good idea to pay attention to your magnesium intake.
What is magnesium?
Magnesium is an essential mineral for the human body - it’s vital for sustaining and supporting health and life. It is involved in over 300 processes and activities in the body, including the energy metabolism and synthesis of proteins to name a few. Magnesium is especially important in the physiological function of the brain, and also the function of the heart muscle, and skeletal muscles. Magnesium is distributed throughout most of the body and is mainly stored in our bones and muscles. Magnesium food sources are primarily leafy greens, and foods such as unpolished grains and nuts also have high magnesium content, whereas meats, starches, and milk are more intermediate. An example is that 1125-1500g of kale is equal to one daily dosage (3 capsules) of Puori M3 magnesium. The adequate intake (AI) is 350mg/day for men and 300mg/day for women.
We all want to feel energized and full of energy every day, but unfortunately that is not always the case. Everybody knows the feeling of tiredness or even feeling fatigued sometimes and it is completely natural to feel that way.
Nonetheless, there are some factors that can make the lack of energy last a bit longer than it should. It could be due to a lack of sleep, a busy schedule, an illness, inadequate energy-intake, poor diet, or a lack of some vitamins or minerals. This is especially interesting when we are talking about magnesium. Magnesium is as mentioned involved in over 300 processes in the body playing a vital part. One of magnesium’s most crucial roles is the energy metabolism. Many of the molecules that are important in the activation of energy in the body is highly dependent on magnesium. Therefore, magnesium is important for the energy-yielding metabolism and can help reduce tiredness and fatigue, especially in situations of inadequate micronutrient status, making this a mineral that you need to be aware of when you want to feel your best and maintain and support your energy metabolism.
How’s your electrolyte balance?
Being active is a part of a healthy routine that we all should strive towards, whether it is walking, biking, running, yoga or general fitness. The important thing is that you get your body moving. When you are active, your body creates heat and to cool off, we sweat. The sweat will not only excrete water, but also some of our important electrolytes and minerals, including magnesium.
Magnesium is the second most abundant cation (+) and plays a huge role in the mineral balance alongside sodium (Na+), potassium (K+) and calcium (Ca2+) as the most known ones. Magnesium deficiency is known to lead to secondary electrolyte disturbances, which makes magnesium substantial to maintain a normal electrolyte balance in the body.
Keeping your muscles and bones in shape?
Keeping your bones healthy and muscles well-functioning is important to maintain an active lifestyle. These are two major companions throughout your life, and you want to keep them in shape for as long as possible.
Magnesium is important for the maintenance of normal muscle function. It supports the vital energy production in muscles, but also functions as a calcium regulator in muscle cells. Calcium makes muscles contract but when magnesium is replaced with calcium, the muscle relaxes. This regulation of contraction and relaxation of the muscles is a fine balance and a crucial part of the normal muscle function. The muscle relaxation effects of magnesium are very important functions and contribute to maintain normal muscle function.
Bones give us our structure and are the foundation of our body statue and we want to help keep them as strong as possible. It is estimated that 50-60% of the magnesium in the body is stored in our bones. From here magnesium is highly regulated and released to the body if we need it and stored again. When we think about bone health, we primarily think about calcium, phosphor, and vitamin D perhaps K2. This is also true that these nutrients are extremely important in terms of bones status. But alongside calcium and phosphor, magnesium is a crucial part of the bones structure and magnesium deficiency have also shown to decrease bone strength and have further implications on calcium and vitamin D in the body.
As you can see from the above, magnesium as a mineral, and potentially as a supplement, needs some more attention – because it matters that you feel your best – and if you lack magnesium in your diet, a magnesium supplement may give you some support.
Puori M3 Magnesium Complex is an easy absorbable magnesium supplement using organic forms of magnesium (magnesium taurinate and magnesium gluconate) derived from mineral rich subsoil and sea water combined with vitamin B6, zinc and malic acid for optimal absorption and function in the body – because it matters.
As with all Puori supplements, every batch of M3 is third-party tested and certified for purity and efficacy.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
1) Bindels et al. (2015) Magnesium in man: Implications for Health and Disease. Physiol Rev. 95: 1-46.2015.
2) Volpe SL, 2006. Magnesium. In: Bowman BA and Russell RM (eds). Present knowledge in nutrition, 9th ed. ILSI Press, Washington DC, 400-408.
3) EFSA Journal 2010;8(10):1807 EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA); Scientific Opinion on the substantiation of health claims related to magnesium and electrolyte balance (ID 238), energy-yielding metabolism (ID 240, 247, 248), neurotransmission and muscle contraction including heart muscle (ID 241, 242), cell division (ID 365), maintenance of bone (ID 239), maintenance of teeth (ID 239), blood coagulation (ID 357) and protein synthesis (ID 364) pursuant to Article 13(1) of Regulation (EC) No 1924/2006 on request from the European Commission. EFSA Journal 2009; 7(9):1216. [20 pp.]. doi:10.2903/j.efsa.2009.1216.
4) EFSA Journal 2009; 7(9):1216 EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA), Scientific Opinion on the substantiation of health claims related to magnesium and “hormonal health” (ID 243), reduction of tiredness and fatigue (ID 244), contribution to normal psychological functions (ID 245, 246), maintenance of normal blood glucose concentrations (ID 342), maintenance of normal blood pressure (ID 344, 366, 379), protection of DNA, proteins and lipids from oxidative damage (ID 351), maintenance of the normal function of the immune system (ID 352), maintenance of normal blood pressure during pregnancy (ID 367), resistance to mental stress (ID 375, 381), reduction of gastric acid levels (ID 376), maintenance of normal fat metabolism (ID 378) and maintenance of normal muscle contraction (ID 380, ID 3083) pursuant to Article 13(1) of Regulation (EC) No 1924/2006. EFSA Journal 2010;8(10):1807. [35 pp.]. doi:10.2903/j.efsa.2010.1807.