Magnesium, its Magic

Magnesium is an essential ion involved in multiple fundamental physiologic functions in humans, including anabolic hormonal status, Testosterone and muscle function. A lack of Magnesium can have negative effects on your vital functions and low Magnesium levels are linked to a variety of illnesses, lack of energy, mood disorders and migraines [1]

There are many foods rich in Magnesium like green leafy vegetables, legumes, nuts, and seeds. Yet, up to two-thirds of people on a Western diet don’t achieve their daily recommended intake[2].

 

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Magnesium supplements come in different forms and with different properties. Bio-availability is extremely important and our Magnesium has a very high bio-availability. This means that a relative large fraction of the consumed dose reaches the systemic circulation. 

When supplementing with Magnesium it is crucial to identify the right supplement form!

Magnesium Malate is believed to have several benefits over other forms of Magnesium supplements [3]due to its combination with Malic acid, an acid that naturally occurs in foods like fruit and wine.

Research implies that Magnesium Malate is easily absorbed by the body, hence displaying a high absorption[4].  It can quickly pass through the membrane into the mitochondria, and significantly improve exercise capacity[5].

 

Magnesium Malate levels remained high for an extended period of time after consumption[6].

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Magnesium is an important cofactor for many enzymes, required in several biochemical events and for energy metabolism[7], [8].

Magnesium is necessary for basic processes that affect muscle function, including oxygen uptake, energy production and ectrolyte balance. Additionally, several studies suggest, that Magnesium supplementation an increase free and total Testosterone levels[9], 

 

The beneficial effects of Magnesium on skeletal muscle and physical performance are linked to its known actions on energetic metabolism (ATP), energy utilization and transfer which have enormous implications in muscle contraction[10]

There is an implied relationship between Magnesium status and exercise performance.

A human study from 2006 suggests that there is evidence that marginal magnesium deficiency impairs exercise performance and amplifies the negative consequences of strenuous exercise (oxidative stress)[11].

 

Another study in volleyball players showcased that taking 350 mg of magnesium daily reduced lactate production and improved the performance of jumps and arm swings[12].

Furthermore, Free and total Testosterone levels have been found to increase with Magnesium supplementation[13]. Studies have shown that M intake affects the secretion of total growth hormone/ IGF-1 and increase Testosterone bioactivity, suggesting that Magnesium can be a modulator of the anabolic/ catabolic equilibrium[14].

Why you need it

As outlined above, Magnesium is required for many important functions of the body, like for example for improved exercise performance and muscle recovery. While a surplus of magnesium will not result in any performance or muscle increase, a deficiency can be devastating.

 

Research suggest that the majority of adults in the United States consume a Magnesium quantity below the recommended level[15] putting them at risk of M deficiency. Additionally, a study indicates that athletes performing strenuous exercise may have an increased Magnesium requirement by 10-20% (in addition to the standard recommendation) due to increased urinary and sweat losses[16].

 

Based on dietary surveys and recent human experiments, a Magnesium intake less than 260 mg/day for male and 220 mg/day for female athletes may result in a magnesium-deficient status[17].

In order to prevent magnesium deficiency and enable your body to not only perform basic processes that affect muscle function including oxygen uptake, energy production and electrolyte balance you need to ensure a sufficient Magnesium intake.