Magnesium under the microscope: benefits, dosage and importance in the diet

You probably won't find an article on our website that doesn't promote magnesium as one of the most important supplements in an athlete's diet. Although we stress the importance of magnesium all the time, there are still athletes who who prefer, for example, essential amino acids, CLA or HMB and there is no room for magnesium.

So, we decided to create a comprehensive article dedicated only to magnesium so that you will never doubt its importance again.

What is magnesium anyway?

While I don't feel it necessary to define magnesium in any way, for the sake of completeness and clarity of our Supplements Under Scrutiny article series, it's probably appropriate. Magnesium is a light, silver-colored metal whose adequate dietary intake is essential for the proper functioning of muscles and nerves, for glucose metabolism, proper bone structure, keeps the circulatory system in good shape and also affects muscle recovery after hard workouts.

At the same time, it must be added in the same breath that magnesium is the most deficient mineral in human nutrition. Why is this so, you ask? Because there are a huge number of factors that lead to the excretion of magnesium from the body. One of the most important is stress. And this is far from just stress at work, but also on the stress of training loads, listening to loud music and other and other everyday aspects.

What are the effects of magnesium? How does it work in the body?

Professional works estimate that there are between 22-30 grams of magnesium in the human body, evenly distributed between bones and soft tissues. On the surface of the bones, magnesium acts as a reservoir, as it is responsible for balancing magnesium levels in the event of a drop. The use of magnesium in the body is extremely wide, so we will try to capture at least the most important effects in today's article. In the first place, it is certainly worth mentioning the effect on the metabolism of all three basicnutrient metabolism, which magnesium achieves by promoting the synthesis of acetyl coenzyme A and citric acid. But it has many more positive effects, for example:

1. It helps to manage the stress of training.

When you say stress, the vast majority of you will think of stress from school or work. But unfortunately, any strenuous workout is just another stressful thing for our body, which helps to accumulate unwanted stress. Fortunately, there's magnesium, which has been shown to can better handle the stress of training.

2. Prevents depression

Have you thought that magnesium can also affect your mood? Even if most of you are more interested in the effect on building muscle and strength, the worksuch findings demonstrate the wide range of effects magnesium has. Scientific findings has indeed confirmed that optimal levels of magnesium reduce the risk of depression and have a protective effect against ADHD.

3. In some supplements, it helps improve sleep quality

While this benefit doesn't relate so much to magnesium itself, but rather to the bond in which it is contained in the supplement, it is worth mentioning. While such citrate, for example, is a slightly energizing supplement due to its involvement in the Krebs cycle, other forms may very well improve sleep quality. These forms include bisglycinate, for example, because of the many scientific studies that glycine is very effective at calming the brain and inducing sleepiness.

4. It affects hundreds of biochemical reactions

Although most articles try to express a specific number of magnesium as a biogenic element, it is very difficult. However, estimates of the number of over 600 and of the most significant effects, the ability to aid in the metabolism of foodenergy, DNA and RNA synthesis, the formation of proteins from amino acids, muscle contraction and much more.

5. Other positive effects

• It can effectively fight migraine (study)
• May reduce systolic and diastolic blood pressure (study)

What natural sources of magnesium exist?

Just because magnesium is the most deficient mineral does not mean that it is not present in foods. On the contrary, you can find it in a relatively wide range of foods and in relatively high concentrations. But the demands of athletes are extremely high. Ifprofessional websitesrecommend a daily intake of 350mg, the optimal dose for athletes is in the order of grams. But that's for the next paragraphs, for now let's introduce the most important sources.

1. Bananas (34mg/100g)

The banana is one of the best sources not only of magnesium, but also of other vital vitamins and minerals. After all, that's why it is very popular among bodybuilders after training. Magnesium is found here at a fairly solid 34mg per 100g, but it is also worth noting the potassium content (which is the most importantThe most important electrolyte in the human body), phosphorus, iron, copper, vitamins of group B, C, D, E and other health beneficial substances.

2. Almonds (275mg/100g)

Almonds are a very tasty and healthy nut that , in addition to its high magnesium content, has vitamins, vitamin E, folic acid and healthy fats. It is also important to note that almonds contain amygdalin, which is metabolized to hydrogen cyanide and thereforethey can be dangerousIt is important to prefer sweet almonds to bitter almonds as they have up to 50 times less of this toxic substance. Alternatively, you can opt for almond butters, as these provide not only health benefits and magnesium, but also a truly premium taste experience. For example, we lovedAlmond + Milk Chocolate, made by Lucky Alvin. But the choice is yours and yours alone.

3. Leafy greens (average 80mg/100g)

Leafy greens should be part of every major meal and you should consume at least three vegetables a day. For example, spinach, lettuce, chicory or chard are definitely the way to go in terms of magnesium intake.

4. Other excellent sources of magnesium

• Chocolate (100mg/square)
• Wholemeal bread (60mg/100g)
• Roasted coffee (2.4mg/g)
• Lentils (250mg/100g)

What is the best form of magnesium to choose?

Very often on various web portals (and, to be honest, in our olderolder videos) you can read about the different usefulness of different forms of magnesium. However, this is not entirely true, as confirmed by various scientific studiesincluding on the web site Czech Wikipedia. So what is the fundamental difference? Well, in the effect provided by the molecule to which the magnesium is bound.

1. Magnesium oxide

A highly demonized supplement that is the cheapest source of magnesium ever. Ironically, if you suffer from a severe deficiency, this is the form your doctor will prescribe. And interestingly, it will replenish severe magnesium deficiency absolutely reliably. The problem is that most athletes don't suffer from such a marked deficiency, and therefore the laxative effect will be primarily apparent.

2. Magnesium citrate

Magnesium citrate is an energizing form of magnesium because citrate is one of the essential components in the Krebs cycle, at the end of which stands the ATP molecule. The disadvantage is again a slightly laxative effect, which becomes apparent at higher dosages.

3. Magnesium Bisglycinate

We've already mentioned magnesium bisglycinate once in our article in relation to its relaxing effect. However, as evidenced by foreign websites, glycine provides many other effects besides improving sleep. In certain cases, it can protect your liver, heart and can be an effective helper in second degree diabetes.

How to dose magnesium correctly for maximum effect?

Depending on the type you choose, it then depends on whether morning or evening is the better choice. While magnesium bisglycinate is ideal before bedtime, citrate should be taken in the morning. Either way, it's important to dose magnesium on an empty stomach so as not to run outvery oppositional effects to certain dietary components.

Magnesium and calcium

If we talk about the interaction of micronutrients, we must not forget magnesium and calcium. Calcium is directly oppositional to zinc, which we have discussed in our previous articlesHowever, a very often overlooked fact is that an excess of calcium increases magnesium deficiency. Calcium is not usually deficient because the greatm source is whey protein in addition to all dairy products. For this reason, I would definitely dose the individual raw materials separately.

Magnesium and fibre

Although magnesium absorption used to be negatively associated with dietary fibre intake, as more recent findings in undergraduate studiesthe correlation may be confounded by some aspects of in vitro studies. Still, it is a safe bet if you dose magnesium fasting.

How much magnesium per day to take?

The recommended daily dose of magnesium is between 350-400mg of the element. In practice this equates to around 3g of magnesium bisglycinate, but of course this varies depending on the supplement you choose. Personally, I recommend to always follow the dosage set by the manufacturer and only if you don't feel any effect will it be advisable to increase it.

What about overdose and magnesium deficiency?

Although magnesium deficiency is very often cited, serious deficiencies are manifested bymanifested by cardiac arrhythmia, for example, is not a risk for most athletes. However, mild symptoms of deficiency can occur, including muscle and stomach cramps, headaches and muscle stiffness. In this case, it is more than advisable to consider taking magnesium or to increase the dosage.

Magnesium overdose is also relatively rare, but since most magnesiummagnesium salts bind water in the intestines, higher doses can be laxative.

Which magnesium do we recommend choosing?

If I were to speak from my own experience, I definitely consider magnesium bisglycinate to be the best choice. I've been taking it regularly at bedtime for several months now, and besides the fact thatI don't have any problems with cramps and it's been very effective in helping me fall asleep. I had been taking citrate before, but the observed effect was nowhere near the same.

Well, which supplement is the best to choose? Personally, I can recommend either Magnesium Bisglycinate from Reflex Nutrition or 100% Magnesium Chelate from Prom-IN. It depends more on whether you prefer the capsule or tablet form.

Well, that's it for this article. Do you have any questions? Feel free to ask in the comments, we'll be happy to answer.

Previous parts:

• Citrulline under scrutiny.
• Joint nutrition under the microscope.
• Glutamine under the microscope: proper dosage, effects and our experience
• BCAAs under the microscope: Benefits, proper dosage and side effects
• Whey Protein Under the Spotlight: Manufacturing processes, protein breakdown and benefits
• Creatine under the microscope: Synthesis, benefits, dosage and side effects
• Pre-workouts under the microscope: Uses, active ingredients and negative effects
• Omega 3 under the microscope: Proper dosage and health benefits
• Vitamin D3: Effects, proper dosage and best form
• EAAs under the microscope: proper dosage, effects and supplement reviews