Magnesium may be the magic bullet
MY OLDEST son’s basketball trials are looming this week. He cares deeply about making the team and asked me what he should do to prepare. I suggested he sleep and eat well before, which may not have been the novel or life-changing answer he was seeking. I gather he was hoping for a magic bullet, something that would make his muscles strong and flexible, deliver him energy, render him wellrested, and keep stress at bay.
Now that I think of it, there just may be a magic mineral that does all of these things. Magnesium helps with energy, muscle strength, flexibility, sleep and stress management – everything you need.
Basketball trials are no joke on the body. They involve hours of running, pivoting, head-to-toe muscle use and quick reflexes. Magnesium contributes to flexibility and helps to prevent injury by loosening tight muscles. Without enough magnesium, muscles can’t relax properly, possibly causing cramps. Low magnesium can create a build-up of lactic acid, known to cause post-workout pain and tightness.
Also, much of the body’s energy comes from ATP, a molecule that captures chemical energy from food and uses it to fuel other processes in the body. ATP production depends on magnesium.
Magnesium also helps the body produce more insulin-like growth factor, an essential part of long-term muscle growth and strength.
Magnesium helps to balance and control stress hormones. It is essential for the production of serotonin, which is responsible for relaxing the nervous system and lifting moods. Serotonin also contributes to healthy sleep. A lack of magnesium upends sleep not only because of its role in serotonin production but also because it topples the sleep-regulating hormone melatonin.
Magnesium is one of the essential electrolytes needed for efficient hydration. A power drink won’t cut it, you need to eat real magnesium and potassium-rich foods, and drink lots of water. A few magnesium stars include leafy green vegetables, pumpkin seeds, flax seeds, almonds, cashews, pecans, walnuts, brown rice, avocado, beans, raw cacao, edamame and seaweed.
A winning smile won’t command my son a spot on the basketball team, but it will reveal him as a positive, eager player. Low magnesium leaves saliva with excess calcium and phosphorous, which can damage teeth and harm that winning smile.
Magnesium also builds strong bones, maintains heart health, helps to prevent diabetes by regulating blood sugar, prevents inflammation and strokes, boosts immunity, pre- serves a proper PH balance in the body, and relieves constipation.
Ensuring my son has healthy levels of this magic mineral won’t secure his spot on the team, but it will help him sleep well, boost his mood and lower his stress; make it less likely that his muscles cramp; and more likely that he is flexible and energetic.
Seidenberg is co-founder of Nourish Schools, a Washington-based nutrition education company, and author of The Super Food Cards.