What is Magnesium
Magnesium is one of the essential electrolytes in the human body, and healthy levels are key for the proper function of the heart and nervous system.
Magnesium is one the most important micronutrients in our body, where about 24 grams of the magnesium is found.
About 50% of Magnesium is stored in our body and about the same in the intracellular space or inside the cell. About 1% of the total Magnesium is found in our blood.
This micronutrient is involved in about 300 biochemical reactions in our body and is vital for muscle function, energy production, heart health, insulin metabolism, protein synthesis, etc.
For these reasons, and some more, even the tiniest deficiency can impact our running performance and health.
Magnesium Deficient
Although magnesium is one of the most important nutrients in the body, deficiencies are pretty common, especially among runners and other endurance athletes.
Since magnesium is not found in high concentrations in vegetables and fruits, only a few people get enough of it.
The Daily Recommendation
· 420 mg/day for men
· 320 mg/day for women
The Benefits of Magnesium For runners
Why should runners pay attention to their magnesium intake?
Magnesium is likely one of the most important minerals in our body. Our body needs it for energy production, bone development, and muscle recovery. This micronutrient also protects us from oxidative damage, which is more likely a result of energy produced during training.
Some Research Results
· Research has found a strong link between increased magnesium intake and bone mineral density in endurance runners.
· Research found that one week of magnesium supplementation reduced muscle soreness after a 10K downhill trial run.
· Research that looked at elite cyclists completing a 21-day event reported that supplementing with magnesium may have provided a protective layer against some of the muscle damage induced by hard training.
Magnesium Deficiency Symptoms
Magnesium deficiencies are common. A survey has found that over 50% of adults were getting less than half of the recommended amount of Magnesium.
How we can feel if we’re deficient in magnesium?
Insomnia
Frequent headaches
Constipation
Cramps
Low energy
Poor recovery following running
Depression
Excessive fatigue
Low bone density
Interrupted sleep
Inability to lose fat
Weak immune system
Fatal heart arrhythmias during intense exercise.
We will benefit from increasing our magnesium levels if we’re experiencing a few or more of these symptoms.
Deficiencies are Common
Research suggests that about 48% of population appears to fall short of satisfying their magnesium needs through their diet alone.
Long-distance runners are especially prone to magnesium deficiency because much of it is lost in sweat, usually roughly 2-12 mg per litre of sweat. The more we sweat, the more Magnesium we shed.
How Can We Test For Magnesium
Since only 1% of Magnesium is found in the blood, it doesn’t show up well on most blood tests since most of the nutrient is stored in our muscles and bones. For this reason, checking how we feel and our food intake is a better way to measure our needs.
How To Calculate Our Magnesium Intake
As a general guideline, you might need 7-9 mg of Magnesium per kg of body weight. For example, a 75kg runner would need around 525-675mg/day.
We should also remind ourself that magnesium needs increase as we age, especially after 30 years old, due to bone loss.
Runners and athletes may need up to 10-20% or more.
How To Improve Our Levels
Before we order supplements, we should try to add more magnesium-rich foods in our diet. We should plan for about 300mg-400mg daily, including plenty of leafy greens in our diet. Keep in mind that the RDA (Recommended Dietary Allowance) for an adult is around 300 mg-400 mg daily.
The best food sources of magnesium include green leafy vegetables, unrefined whole grains, nuts, dark chocolate, and seeds, especially pumpkin seeds and sunflower seeds, lentils, beans, peas, and soy.
MAGNESIUM %/100-GRAM SERVING.
How To Supplement With Magnesium In Our Bath
We should choose to take Magnesium supplements. But another option to add more magnesium is to use skin-absorbed supplements. These are available in forms like oils, body butter, and flakes that we can add to our bath or massage oil ALKA 12 on our skin.
A post-workout magnesium bath is a fantastic way to help release tight muscles and soothe our mind.
Do We Need a Magnesium Supplement
Like any other micronutrient, magnesium is also consumed in supplemental form, especially if we cannot meet our required daily intake through diet alone.
Although supplements may have much to offer to those already magnesium-deficient, research has yet to confirm that supplementing with magnesium can consistently improve athletic performance in those with adequate levels.
SCIENCE BASED HEALTH BENEFITS
OF DIFFERENT TYPES OF MAGNESIUM
1. MAGNESIUM CHELATE
Is easily absorbed in the body and is especially important for muscle building, recovery, and overall health.
2. MAGNESIUM CITRATE
Can help with the adverse effects of obesity. Magnesium Citrate helps arterial stiffness in healthy overweight individuals. It is also used to relieve constipation and it can act as an osmotic laxative.
3. MAGNESIUM BISGLYCINATE
This form is most often used to achieve better sleep, treat symptoms of insomnia, anxiety, chronic stress, inflammatory conditions, and symptoms of too much stomach acid such as stomach upset, heartburn, and acid indigestion. It is also used to correct low magnesium levels in the blood.
4. MAGNESIUM MALATE
Some believe this to be the most bioavailable form (found naturally in fruits, giving them a tart taste) It can help with migraines, mood, chronic pain, blood sugar control, exercise performance, and depression.
5. MAGNESIUM ASPARTATE
It will provide positive effect on fatigue and reduced muscle hyper-excitability as it is a critical player in cellular energy production. This form has been used for chronic fatigue syndrome and has been shown to help with mood.
6. MAGNESIUM TAURATE
This is the form of magnesium best for our heart. The complex magnesium taurate may have considerable potential as a vascular-protective nutritional supplement.
7. MAGNESIUM OROTATE
While also helpful for the heart, magnesium orotate is believed to be the best form for metabolic improvements, making it a favourite.
Magnesium Supplements Brand With Top 7 Types Of Magnesium Which Will Support Our Entire Body Health
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