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How Can Magnesium Be Useful To You?



Magnesium constantly pops up in the lists of nutritional supplements recommended by nutritionists. And there is a good reason for this - many people suffer from a deficiency of this mineral, and often do not even realize it. This in turn can lead to a number of health problems.

Why magnesium is important

As you may remember from chemistry classes at school. Magnesium is an element (atomic number 12) that helps regulate many biochemical reactions in the body. This includes the functions of the muscles and the nervous system, as well as the regulation of blood pressure and protein synthesis. In general, this micronutrient is an extremely important part of the mineral cocktail, thanks to which the body works optimally.

The more scientists delve into the role of magnesium, the more they realize how important it really is. Especially when it comes to disease prevention. Low levels of this mineral are associated with a number of problems - from high blood pressure to asthma and osteoporosis. However, magnesium is not only important for health, but can also help you significantly improve your athletic performance and even faster to achieve the body you are fighting for in the gym.

Magnesium in the form of ZMA

Scientists claim that the combination of zinc and magnesium in the form of ZMA helps to develop muscles and increase strength. In an experiment conducted at Western University of Washington, American football players received either the supplement in question or a placebo every night during an 8-week training program. Finally, the first group had more than a 30% increase in testosterone levels and more than a 5% increase in insulin-like growth factor (IGF-1) levels. In the placebo group, there was a 10% decrease in testosterone and a 20% decrease in IGF-1. In addition, athletes taking ZMA showed a significant improvement in strength and slept better, which in turn improved recovery after heavy training.

The results of the experiment were confirmed by several other studies on the benefits of zinc and magnesium for muscle growth. In addition, researchers at the University of Washington in Washington found that magnesium intake in a 7-week leg exercise program resulted in a 20% increase in strength than in the placebo group.

Magnesium also blocks the action of cortisol, a hormone responsible for breaking down muscle. Triathletes who received it as a dietary supplement for four weeks maintained optimal cortisol levels both at rest and after competition.

Why you may be in danger of shortage

So how do you know you are not getting enough of this extremely important mineral? One of the bad things about magnesium deficiency is that it is not usually detected by blood tests because only 1% of the magnesium in the body is stored in the blood. The rest is found in the bones and soft tissues. This means that even if your GP prescribes blood tests, you may still not realize how low your magnesium levels are.

However, if you often have gastrointestinal problems, drink a lot of coffee or alcohol, or suffer from a heightened sense of anxiety, then you may be deficient, says Dr. Tara Campbell. The good news is that magnesium is found in many healthy foods. This includes green leafy vegetables, nuts (especially almonds), bananas and dark chocolate.

Nutritional supplements with magnesium

However, if you do not find it attractive to fill your diet with spinach and nuts, you can resort to supplements. But be careful what form you take. Many make the mistake of grabbing any magnesium without paying attention to the label. However, some species are more easily digested (magnesium lactate, citrate, chloride and aspartate) than others (magnesium oxide and sulphate). However, Campbell warns that in some people, magnesium citrate, often used in supplements for better sleep, which are intended to soothe you at bedtime, can cause stomach problems.

" Taking a small dose of magnesium, maybe about 200 mg in chelated form, is a good starting point. Even such a quantity can have a significant effect, "said Prof. Taz Batia, a nutritionist and founder of the Center for Comprehensive Medicine in Atlanta. Of course, before you start taking a new supplement, it is always a good idea to consult a specialist.

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