What is it?
Magnesium is an important mineral found in over 300 biochemical reactions within the body. This ranges from stimulating the reuptake of calcium during muscle contraction to modulating the release of insulin, a hormone important for blood sugar control (1). Overall, magnesium is found to have a role in protein synthesis, muscle and nerve function, blood glucose control and blood pressure regulation (2).
As you can see, magnesium is critically important for maintaining bodily health and optimal performance for all athletes. Common sources of magnesium include drink water (accounts for approximately 10%), green leafy vegetables (e.g. lettuce, spinach, coriander) and nuts. However, it was revealed by the Australian Bureau of Statistics that one in three people (37% of males and 34% of females) do not meet their requirements for magnesium (2). Further, this level amongst gym-goers and athletes may be even more suboptimal as magnesium is lost in sweat.
Why does it matter?
Magnesium deficiency over a long time can lead to many significant health problems such as high blood pressure, heart disease, diabetes and osteoporosis. Signs you may currently have magnesium deficiency include:
- Muscle weakness and cramps
- Muscle soreness
- Reduced appetite
- Pins and needles
- Nausea and vomiting
Benefits
- Boost exercise performance - Demonstrated to elicit increases in strength and power.
- Train longer and harder - Magnesium has been shown to reduce lactic acid build-up (that burning feeling that stops you from pushing during a set).
- Smooth muscle relaxant - Reduces those crippling muscle cramps that leave you unable to train the next day.
- Muscle recovery - In its ability to relax the muscles after a workout and reduce inflammation, this aids in the processes of healing. This can reduce muscle soreness and get you into the gym even sooner.
Types of magnesium
There are multiple different types of magnesium salts available, notably: magnesium glycinate, citrate and oxide.
Glycinate and citrate are both said to be the two most absorbable forms of magnesium - which is why they are commonly both used in magnesium supplements. At VitPack, we prefer magnesium glycinate due to its added ability to promote relaxation and aid in sleep, with glycinate alone even being used for treating insomnia (3,4). Further, magnesium glycinate has less potential side-effects, including diarrhea which may be present when taking magnesium citrate.
Final Thoughts
We've all dealt with and experienced the consequences of not getting enough magnesium in our diet. Those post-workout aching muscle cramps and weakness can sometimes be so debilitating, we aren't able to enter into the gym the next day. In addition to its other benefits such as improving sleep, magnesium is a safe and appropriate addition to your Vitpack.
References
- Jahnen-Dechent W, Ketteler M. Magnesium basics. Clinical Kidney Journal. 2012;5(Suppl 1):i3–i14.
- Australian health survey: Usual nutrient intakes, 2011-12 financial year [Internet]. Australian Bureau of Statistics. [cited 2023Jan12]. Available from: https://www.abs.gov.au/statistics/health/health-conditions-and-risks/australian-health-survey-usual-nutrient-intakes/latest-release
- Behnood A, Kimiagar M, Shirazi MM. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of research in medical sciences. 2012Dec;17(12):1161–9.
- Inagawa K, Hiraoka T, Kohoda T, Yamadera W, Takahashi M. Subjective effects of glycine ingestion before bedtime on sleep quality. Sleep and Biological Rhythms. 2006;4(1):75–7.