When it comes to critical minerals required for optimal health and performance, magnesium is highly high in terms of importance. That is why it is known as the main mineral.
Along with potassium, Magnesium is the most abundant mineral found in our cells1 – About half of the total magnesium of the body is stored in our cells, with the other half stored in bones and a small percentage circulating in our blood2.
Read more Is Magnesium the ingredient missing in your gym performance?
The role of magnesium in the body
Magnesium is co-bypassing more than 300 enzymatic systems regulating different biochemical reactions to the body.
These include the process that creates protein (composition), muscle and nervous function, blood glucose control and blood pressure regulation2.
Are also vital to energy production, DNA repair and building and maintaining strong, healthy bones Because of its role in absorption of calcium. In addition, magnesium is a reliable sleep help with the ability to help us improve sleep quality3 because of its sedative results.
Read more Time to attract vitamin and minerals to get the best benefits
Possible performance benefits
Active people also need sufficient magnesium – Recommended daily intake of 320mg for women and 420mg for men2 – Because this powerful mineral supports physical performance in various ways, playing a role in muscle contractions, muscle repair and maintaining the balance of our electrolyteswhich plays a critical role in proper hydration.
The research also shows that Adequate magnesium levels can help suppress lactate production (a rhythm limitation factor for prolonged intensity)4and improved glucose metabolism and blood availability, brain and muscles during exercise5.
A magnesium deficiency (hypomagenia) can reduce your physical performance And bravery causing muscle contractions, cramps, tension and pain.
A deficiency also negatively affects energy production, which can let you feel lethargic with little or no energy.
In addition, research found that inadequate magnesium is related to the need for increased oxygen during exercise6. In the study, those with low muscle magnesium levels were likely to use more energy during moderate activity and tired faster than those with sufficient levels.
According to the survey available7“Magnesium supplementation or increased magnesium nutritional intake will have beneficial effects on the performance of exercise to people with magnesium deficiency.”
Read more Add a little flame to your energy levels with magnesium vitamins
Possible health issues
The general issues linked to a long -term magnesium deficiency include symptoms such as Loss of appetite, nausea, vomiting, fatigue and weakness2.
As magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rate and coronary convulsions2.
Dosage in magnesium
A simple solution in a magnesium deficiency doses in this mineral with more magnesium -rich foods such as spinach, legumes, nuts (cashews and almonds), seeds, black chocolate, toast soybeans, bran, squares.
However, Another possible obstacle to meet your daily magnesium requirements is related to absorption. In these cases, an extremely bioavailability of magnesium from a well -designed supplement can enhance circulation levels.
Absorption rates from different magnesium supplements vary as some forms dissolve well in liquid and are fully absorbed in the intestine by less soluble forms2.
For example, studies have found that aspartic magnesium, such as the form found in Biogen zma power PlusIt is a form that is more completely absorbed and is more bioavailable than magnesium oxide and magnesium sulfate2.
A supplement as Sweet magnesium biogenic It is another form that can provide benefits to other products due to better absorption, because magnesium is bound to chelated amino acids, with a chelated magnesium product as Chelated magnesium biogenic Another extremely bioavailable choice for those who want to optimize their magnesium status for possible health and performance benefits.
The best option is to talk to your doctor before choosing the right magnesium supplement to meet your specific requirements.
Reports:
- National Research Committee (US) for nutrition and health. Nutrition and Health: Impact to reduce the risk of chronic diseases. Washington (DC): National Press Academy (USA); 1989, 13, minerals. https://www.ncbi.nlm.nih.gov/books/nbk218735/.
- Great card for health professionals. National Institutes of Health, Nutrition Firm. Updated: June 2, 2022. https://ods.od.nih.gov/factsheets/magnesium-healthprofessional/.
- Arab A, Rafie N, Amani R, Shirani F. The role of magnesium in sleep health: a systematic review of available literature. BIOL TRACE ELEM RES. 2023 Jan, 201 (1): 121-128. DOI: 10.1007/S12011-022-03162-1. EPUB 2022 Feb 19. PMID: 35184264.
- Cinar, Vedat & Nizamlioglu, Mustafa & Mogulkoc, Rasim. (2006). The effect of magnesium supplementation on lactate levels and sedanter. Acta Physiologica Hungarica. 93, 137-44. 10.1556/Aphysiol.93.2006.2-3.4.
- Chen Hy, Cheng FC, Pan HC, HSU JC, Wang Mf. Magnesium enhances the performance of exercise by increasing the availability of glucose in the blood, muscle and brain during exercise. PLOS ONE. 2014 Jan 20, 9 (1): E85486. DOI: 10.1371/Journal.pone.0085486. PMID: 24465574; PMCID: PMC3896381.
- Henry C. Lukaski, Forrest H. Nielsen, the reduction of dietary magnesium affects metabolic reactions during the submersible exercise in postmenopausal women, The Journal of Nutrition, Volume 132, Issue 5, 2002, pages 930-935, Issn 0022-316 https://doi.org/10.1093/jn/132.5.930.
- Nielsen FH, Lukaski HC. Update the relationship between magnesium and exercise. Magnes Res. 2006 Sep, 19 (3): 180-9. PMID: 17172008.
Author: Pedro van gaalen
When he does not write about sports or health and suitability, Pedro is probably out of training for the next marathon or the super-marathon. He has worked as a fitness professional and as a marketing specialist and comms. He now combines his passions in his role as a manager at Fitness magazine.
