Magnesium
Magnesium is a mineral that takes part in hundreds of biochemical reactions in your body. Magnesium is important for the proper function of our brain and body.
Around 60% of magnesium can be found in our bones, the rest soft tissue, muscles, blood. Every cell in your body has it and needs it to function.
Our bodies need magnesium for:
Muscle movement
Energy production
Protein formations
Gene maintenance
Nervous system regulation
Magnesium can be helpful for athletes, you may need 10%-20% more magnesium while exercising.
Magnesium plays a very important role in brain function and mood.
People with low magnesium levels can have inflammatory markers increased CRP, it has anti-inflammatory benefits.
Magnesium supplementation may help people who suffer from migraines.
Magnesium is safe and easily available, you can get it from food (best option) or from supplements.
Foods rich in magnesium:
Pumpkin seeds
Almonds
Cashews
Spinach
Dark chocolate 70%-85%
Avocado
Black beans
When going for a supplement magnesium citrate is a good, well absorbed form to get, but if you have a medical condition check with you doctor before supplementing.
Vitamin D3
Vitamin D is not a real vitamin, it’s a hormone produced from cholesterol by our bodies when our skin is exposed to the sun.
Yes, cholesterol is your Friend 😊.
Vitamin D is fat soluble, it can only dissolve in fats and oils, it is stored in the fat cells of our bodies.
Vitamin D plays an important role in bone health, it helps to absorb calcium from your gut, It also plays an vital role in the functioning of the immune system and cancer protection.
Living in Ireland most of us are vit D deficient so it is a good idea to supplement with it but be aware that you may also need to get enough vit A and K2 (another fat soluble vitamins) for vit D to be working and magnesium which helps to elevate vit D levels.
Some health benefits from having the right vit D levels:
May prevent cancer
May ease symptoms of depression
Good bone health
It may help you to live longer
Vitamins in nature don’t come separately, they work in synergy with each other so it is always better to try to get them from food sources or from the sun in case of vit D.
Before supplementing check your blood levels of vit D with your GP.
Omega 3
Omega 3 fatty acids have many health benefits, the best way to get them is to eat fatty fish a few times a week.
Omega 3 consist of ALA, EPA and DHA
Omega 3 fatty acids health benefits:
May help fight depression – people consuming omega 3 fatty acids are less likely to suffer from depression and the condition of someone with depression may improve
They can promote brain health – getting enough omega 3 while pregnant will have a positive impact on the baby’s health and development
Can help fight inflammation – although inflammation is not always bad (its how the body responds to injury or infection in order to heal, fight of the disease), chronic inflammation is were omega 3 can be helpful Its good for your skin – can help with premature ageing
May improve your sleep – low levels of omega 3 are linked to low levels of melatonin
May be beneficial for bone and joint health
It may reduce fat in your liver
It may reduce the risk of prostate and colon cancer
Foods high in omega 3 fatty acid:
Mackerel
Cod liver oil (also high in vit D)
Wild salmon
Oysters
Herrings
Sardines
Nuts and seeds are not a perfect source of omega 3’s because the ALA needs to be converted to EPA and DHA which have the most health benefits and we get only about 5% of ALA converted into EPA and 0.5% to DHA, but you still get something out of it.
If you don’t like fish you may consider taking it in form of a supplement, if you on blood thinners you may need to speak to your doctor before supplementing.
Check out labdoor.com for the quality of your supplement.
Regards
Sebastian Wierzbiński
Oh, and in case you missed part 1 of this post, click here: https://www.wg-fit.com/post/3-supplements-for-bjj-but-not-only-bjj