Why Magnesium is important for optimal health and performance

Here at Human Performance Hub, we are big believers in magnesium supplementation benefits. Magnesium is one of the most important minerals for optimal health and performance; here are some of the reasons why:

Magnesium relaxes you and helps you fall asleep faster.

Magnesium has a soothing effect on the nervous system and is a raw material for serotonin, the neurotransmitter for relaxation and well-being.

Magnesium improves your brain function.

Magnesium is essential for excellent mental performance. Supplementing with magnesium increases demonstrable brain function and improves learning and memory capacity.

It increases your testosterone levels.

Magnesium is needed for energy metabolism and physical activity; recent research also demonstrated that one dose increases testosterone levels.

Magnesium makes you stronger and maximises protein synthesis.

Magnesium supports the building of new muscle tissue (protein synthesis) since it supports a corresponding enzyme function in the body. Research shows that magnesium supplementation, together with strength training helps maximise strength gains.

Magnesium reduces inflammation, therefore, improving your health.

Inflammation is not just an obstacle to your recovery after hard workouts. It is also associated with cardiovascular disease, Alzheimer’s disease, arthritis and diabetes. A study by George Washington University showed that a magnesium deficiency leads to increased inflammation in the whole body, which affects the blood vessels and the cardiovascular and intestinal tissues. Inflammation of the heart tissue can lead to cardiovascular diseases, since it increases oxidative stress, while inflammation of the digestive tract leads to digestive problems.

Magnesium makes your bones stronger, helping to prevent osteoporosis.

Calcium is needed for strong bones, yet you need sufficient magnesium and vitamin D levels to absorb adequate calcium effectively. Magnesium leads to cellular enzyme activity, which first allows the body to convert vitamin D into its active form and then helps with the mineral intake into the bone structure. Magnesium allows for the release of the hormone calcitonin, which helps preserve the bone structure and feeds calcium from the bloodstream and soft tissue back into the bones.

Magnesium improves your insulin sensitivity.

Low red blood cell magnesium levels reduce your insulin sensitivity and make losing body fat and recovering from training sessions harder. It is a vicious circle whereby low magnesium levels mean you cannot utilise magnesium for recovery, yet your body needs more of it.

Magnesium is integral to over 300 enzymes.

Enzymes are the so-called catalysts of the cell. They initiate and accelerate metabolic processes without enzymes, no metabolism. Therefore, an adequate supply of magnesium is crucial for these enzymatic reactions to occur and for the body to function optimally.

Stress: Magnesium is necessary for the metabolism of cortisol

Magnesium influences the sympathetic nervous system and the norepinephrine release and therefore, cortisol production. Cortisol is the primary stress hormone of the body, and too much can have very negative effects on body composition and health. Magnesium is essential for the metabolism of cortisol. Optimal magnesium levels help you return from a stressful state to a more relaxed one; hence why it’s such a good sleep aid.

Magnesium can help with digestion problems.

There are many magnesium deficiency symptoms such as fatigue, irritability, nightmares, convulsions, twitching, and a poor mental state, however, one of the major ones is constipation. Studies show that magnesium improves digestion and researchers believe that the beneficial effect of dietary fibre on a healthy digestive tract is due not least to its high magnesium content. An additional benefit (besides the faster passage of food through the digestive system) is a reduced risk for colon cancer and diabetes. In conclusion, magnesium improves digestion.

Magnesium increases concentration and attention.

Studies show that children with ADD always have low magnesium levels. Supplementation with magnesium has proven successful in increasing the level of attention. According to the researchers, it is due to the soothing effect and the fact that it improves brain activity.

Your stomach circumference may indicate a magnesium deficiency.

Due to its role in glucose regulation, this is one of the most common side effects of poor magnesium levels.

Optimise your blood pressure

A magnesium deficiency affects lipid metabolism and increases blood pressure, which can adversely affect the arteries’ health and ultimately lead to arteriosclerosis. Research shows that the supplementation of magnesium significantly helps optimise blood pressure.

Magnesium makes you happy.

Magnesium is the raw material for serotonin, the neurotransmitter for relaxation and well-being. Serotonin deficiency is directly related to mood swings, depression and well-being. More Magnesium = More Serotonin = You feel better.

The right magnesium is crucial.

There are many types of magnesium. Each magnesium form has related benefits and is preferentially absorbed in a specific tissue. For example, a post-training magnesium glycinate is a great option as it is readily absorbed into muscle tissue. To help you fall asleep, magnesium theonate is a great option as it calms the nervous system.

Sleep deeper

Magnesium is an indirect raw material for the hormone melatonin, which brings you into the deep sleep phase. Too little magnesium = no deep sleep. More magnesium = deeper sleep.

Conclusion  

In conclusion, magnesium has many health and performance benefits and should be part of your supplementation regime if you wish to optimise your results. To find out more, please contact one of the Human Performance Hub team using the form below:

Shop for Magnesium

References

  • Rayssiguier, Y., Libako, P., Nowacki, W., Rock, E. Magnesium Deficiency and Metabolic Syndrome: Stress and Inflammation May Reflect Calcium Activation. Magnesium Research. 2010. 23 (2), 73-80.
  • Brilla, L., Haley, T. Effect of Magnesium Supplementation on Strength Training in Humans. Journal of the American College of Nutrition. 1992. 11 (3), 326-329.
  • Weglicki, W., Mak, I., Chmielinska, J., Tejero-Taldo, M., Komarov, A., Kramer, J. The role of magnesium deficiency in cardiovascular and intestinal inflammation. Magnesium Research. 2010. 23 (4), S199-208.
  • Nielsen, F., Lukaski, H. Update on the Relationship Between Magnesium and Exercise. Magnesium Research. 2006, 19 (3), 180-189.
  • Yogi, A., Callera, G., Antunes, T., Tostes, R., Touyz, R. Vascular Biology of Magnesium and It Transporters in Hypertension. Magnesium Research. 2010. 23 (4), 207-215.
  • Nielsen, F., Jornson, L., Zeng, H. Magnesium Supplementation Improves Indicators of Low Magnesium Status and Inflammatory Stress in Adults Older than 51 Years with Poor Quality Sleep. Magnesium Research. 2010. 23 (4), 158-168.
  • Omiya, K., Akashi, Y., Yoneyama, K., Osada, N., Tanabe, K., Miyake, F. Heart Rate Response to Sympathetic Nervous Stimulation, Exercise, and Magnesium Concentration in Various Sleep Conditions. International Journal of Sports Nutrition and Exercise Metabolism. 2009. 19 (2), 127-135.
  • Slutsky, I., Abumaria, N., Wu, L., Zhang, L., Li, B., et al. Enhancement of Learning and Memory by Elevating Brain Magnesium. Neuron. 2010. 65 (2), 165-177.
  • Cinar, V., Polat, Y., Balaci, A., Mogulkoc, R. Effects of magnesium supplementation on testosterone. Biological Trace Element Research. 2011. 140, 18-23.
  • View Record in Scopus | Magnesium and Cardiovascular System. Magnesium Research. 2010. 23 (2), 60-72.
  • Del Barrio, R., Giro, G., Belluci, M., Pereira, R., Orrico, S. Effect of Severe Dietary Magnesium Deficiency on Systemic Bone Density and Removal Torque of Osseointegrated Implants. International Journal of Oral and Maxillofacial Implants. 2010, 25 (6), 1125-1130.
  • Rude, R., Singer, F., Gruber, H. Skeletal and Hormonal Effects of Magnesium Deficiency. Journal of the American College of Nutrition. 2009. 28 (2), 131-141.
  • Farhanghi, M., Mahboob, S., Ostadrahimi, A. Obesity Induced Magnesium Deficiency can be Treated by Vitamin D Supplementation. The Journal of the Pakistan Medical Association. 2009. 59 (4), 258-261.
  • Chaudhary, D., Sharma, R., Bansal, D. Implications of Magnesium Deficiency in Type 2 Diabetes: A Review. Biological Trace Element Research. 2010. 134, 119-129.
  • Barbagallo, M., Dominguez, L., Gallioto, A., Pineo, A., Belvedere, M. Oral Magnesium Supplementation Improves Vascular Function in Elderly Diabetic Patients. Magnesium Research. 2010. 23 (3), 131-137.
  • Takaya, J., Kaneko, K. Small for Gestational Age and Magnesium in Cord Blood Platelets: Intrauterine Magnesium Deficiency May Induce Metabolic Syndrome in Later Life. Gestational Pregnancy. Dec. 28 2010. Online Publication: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3066640/?tool=pubmed.
  • Rayssiguier, R., Libako, P., Nowacki, W., Rock, E. Magnesium Deficiency and Metabolic Syndrome: Stress and Inflammation May Reflect Calcium Activation. Magnesium Research. 2010. 23 (2), 73-80.
  • Hopping, B., Erber, E., Grandinetti, A., Verheus, M., Colonel, L. Dietary Fiber, Magnesium, and Glycemic Load. Journal of Nutrition. 2010. 140 (1), 68-74.
  • The effects of magnesium on the physiological supplementation of hyperactivity in children

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