If you’ve ever tried fasting before, staring at your supplement stack can probably be pretty daunting. What will keep you in a fasted state, and what will kick you out? But if you’ve heard one piece of advice, it’s probably this: take your electrolytes—that is, magnesium, sodium, and potassium.
If you’re like most people, common advice is excellent for steering you in the right direction, but you likely have no idea why you need to take your electrolytes and what they do for your body. Here, we’re talking about one in specific: magnesium.
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Magnesium is one of the essential minerals we call electrolytes, and we’re talking about why magnesium is necessary and if taking it will break a fast.
What Is Magnesium And Why Do We Need It?
Chances are you’ve heard about magnesium. Whether it’s in relation to muscle tension or bone health, magnesium is a big deal in the mineral world. It is a cofactor in more than 300 enzymatic reactions needed to stabilize enzymes, especially those involved in ATP production 1, 2.
The body requires ATP for nearly every function, ranging from glucose utilization and synthesis of fat, proteins, nucleic acids, and coenzymes to muscle contraction, vascular tone, and neurological function.
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Because it’s heavily involved in many biological processes, interruption to magnesium metabolism in any capacity influences these functions 3.
But when we’re told to consume electrolytes, including magnesium, we’re talking about its role in transporting calcium and potassium ions across the cell membrane 3.
Without calcium and potassium, your muscles can’t contract properly, which is why low magnesium levels result in muscle cramps—something that many people experience during fasting.
Here’s what else you need magnesium for:
- ATP synthesis
- Muscle contraction
- Neurological function
- Neurotransmitter release
- Vascular tone
- Heart rhythm
- Bone formation
And without sufficient magnesium intake, you could be at risk of experiencing:
- Muscle twitches, tremors, and cramps
- Mood disturbances
- Weakened bones
- Fatigue
- Muscle weakness
- High blood pressure
- Arrhythmia
The Optimal Dose Of Magnesium
While it may be tempting to mega-dose your electrolytes during a fast to prevent any issues, stop right there—there’s no need to go overboard.
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First and foremost, load up on magnesium-rich foods like:
- Spinach, boiled
- Brown rice
- Black beans
- Pumpkin seeds
- Cashews
- Almonds
- Dark chocolate (>85% cocoa)
- Avocados
- Bananas
For supplementation, aim for around 600 mg of magnesium per day. Most people fall short of the recommended intake by about 300 mg per day; striving for a minimum of 300 mg of supplemental magnesium will help you relax during your fast and prevent headaches, muscle cramps, and other symptoms of electrolyte deficiency 7, 8.
If you think you’re skimping on magnesium in your diet, adding a good multi to your stack could be beneficial, especially like NutriGenesis Multi. Multi supplies 17+ essential vitamins and minerals for optimal body performance across all systems.
It’s enhanced with cofactors to boost nutrient absorption and utilization—all customized in gender-specific doses for hormonal balance and healthy whole-body biological performance.
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