Magnesium is one of the most abundant minerals in our body. It plays a vital role in many bodily processes including energy production, nerve transmission, muscle contraction and relaxation, blood clotting and regulation of other hormones such as estrogen and testosterone. Magnesium deficiency is common among athletes due to its importance in their training regimen.
The human body needs at least 2000 mg/day of magnesium for normal function. A diet deficient in magnesium may cause fatigue, weakness or even death. Magnesium supplementation is recommended for all individuals with low levels of magnesium. However, there are some cases where taking too much magnesium can lead to dangerous side effects.
It is well known that magnesium is essential for proper brain functioning and nervous system function. It helps maintain healthy bones, teeth and muscles, among others. Magnesium deficiency leads to a variety of symptoms including insomnia, confusion, anxiety disorders, depression and fatigue. These symptoms can be severe enough to interfere with daily life.
Magnesium is found naturally in certain foods like: nuts, beans, spinach, whole grains and legumes. Some people take supplements of magnesium to boost their intake. There are several different types of magnesium supplements available. They include: calcium-magnesium chelate (CMB), magnesium oxide (MgO) and magnesium sulfate (MSG).
CMB is the most popular type because it contains both calcium and magnesium. It is absorbed easily by the body. However, it should not be used by people with kidney failure. Magnesium oxide is common among people with gastrointestinal issues or a lack of stomach acid. Magnesium sulfate is used for people with very low magnesium levels or those who have had a bowel procedure.
Magnesium supplementation increases testosterone levels in athletes and helps them increase strength and improve muscle growth. It has many other health benefits as well.
Magnesium is a vital mineral that is used by the body for several important functions.
Magnesium is involved in over 300 chemical reactions in the body. It helps maintain normal bones, nerves, muscles and heart function. It also keeps the heartbeat regular and can lower blood pressure.
This mineral also helps convert food into energy and is needed for protein synthesis and production of DNA. Magnesium also plays a role in the utilization of B-vitamins.
Magnesium deficiency can lead to anxiety, insomnia, high blood pressure, fatigue and more.
Magnesium is found in green leafy vegetables, whole grains, legumes, nuts and many fruits or fruit juices.
It is also available as a nutritional supplement. Anyone who doesn’t consume enough magnesium from food or suffers from certain disorders may benefit from magnesium supplements. These supplements must be prescribed by a physician or health care practitioner.
Magnesium has several other benefits. It prevents osteoporosis, helps in diabetes control and protects the body from certain types of cancers.
Magnesium also eases the symptoms of migraine headaches and can help prevent migraines.
Both heart disease and high blood pressure can be improved with magnesium supplementation. Magnesium may also help alleviate symptoms of asthma.
There are several side effects that may occur with magnesium supplements, most notably gastrointestinal issues such as diarrhea, nausea and stomach pain.
These supplements should not be used by people with certain medical conditions like kidney failure or certain gastrointestinal issues.
Magnesium is a vital mineral that has several uses in the human body. It can be found in many foods, but some people may still need to take a supplement. Magnesium is available as a dietary supplement and with a prescription.
Hi there! I have used Magnesium supplements for many years. Although they are not a “cure-all”, they do help with so many things. I started using them for leg cramps years ago (even though the box doesn’t say anything about that) and have continued to use them ever since.
They helped me with my restless leg syndrome, as well as back pain. I have also noticed an increase in my energy level since I started taking them as well!
Magnesium is great for so many other things. It helped me with yeast infections and acne when nothing else would. The one thing I notice most is a decrease in my anxiety levels. Magnesium also promotes healthy bones, which is a must for this old broad LOL.
I take Nature’s Bounty’s “Magnesium Maximum” which is a combination of Magnesium Citrate, Magnesium Malate, and Magnesium Oxide. Each ingredient seems to be more effective on different things. The citrate is supposed to be great for relieving muscle cramps and the malate helps with energy. I take one tablet in the morning and one at night.
Another one that I have recently tried is “Doctor’s Best High Absorption Magnesium”. It contains Magnesium Citrate, Magnesium Glycinate, Magnesium Orotate, Magnesium Oxide, Magnesium Carbonate and Magnesium Sulfate. It is cheaper than the one above, but I haven’t noticed as much of a difference when taking it. I take 2 in the morning and 1 at night.
I also take “Jigsaw Mag-Max 100” when I need a boost of energy or if I’m feeling really anxious. It contains 100mg of Magnesium Citrate, nothing else. I take 3 during the day if necessary. The rest of the time I take 1 Morning and 1 night.
If you can’t tell, I’m not a big fan of taking a lot of different things. I try to stick with the same things as much as possible. I’ve noticed that a lot of magnesium supplements contain a lot of filler and some even have very little magnesium in them. This is one thing that you definitely want to look for when buying your supplements!
If there are a lot of things in the ingredients, then it’s probably not a good one to buy.
Fortunately, magnesium is one of the easier things to test if it’s working for you or not. All you have to do is make sure you go to the bathroom when you take it =) .
As with everything else, more is not always better. Always check with your doctor before starting any new supplement.
I hope this helps! If you have any other questions, please feel free to ask!
Sources & references used in this article:
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Dietary supplements and sports performance: minerals by MH Williams – Journal of the International Society of Sports Nutrition, 2005 – Springer
Magnesium supplementation in top athletes-effects and recommendations. by AS Nica, A Caramoci, M Vasilescu… – Sports Medicine …, 2015 – researchgate.net
Effects of boron supplementation on bone mineral density and dietary, blood, and urinary calcium, phosphorus, magnesium, and boron in female athletes. by SL Meacham, LJ Taper, SL Volpe – Environmental Health …, 1994 – ehp.niehs.nih.gov
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Magnesium supplementation diminishes peripheral blood lymphocyte DNA oxidative damage in athletes and sedentary young man by J Petrović, D Stanić, G Dmitrašinović… – … medicine and cellular …, 2016 – hindawi.com
Effect of magnesium supplementation on muscular damage markers in basketball players during a full season by C Alfredo, F Diego, M Juan, S Calvo, CGA Jesús – J. Magnes. Res, 2017 – researchgate.net