The benefits of magnesium

Magnesium is an essential mineral that plays a pivotal role in over 300 biochemical reactions in the human body, including energy production, muscle function, and protein synthesis. Despite its importance, many individuals, including athletes and bodybuilders, may not be consuming adequate amounts of magnesium, potentially hindering their performance and overall health.

In this blog, we will explore the benefits of magnesium, its significance for everyone, its specific importance in bodybuilding and gym training, the foods rich in magnesium, and the advantages of magnesium supplementation, particularly magnesium citrate combined with vitamin B6.

What is magnesium and why is it important for everyone?

Magnesium is an essential mineral that plays a crucial role in numerous bodily functions. It is a major mineral in the human body, with about 60% stored in bones and the rest found in muscles, soft tissues, and blood. As we said, magnesium is involved in over 300 biochemical reactions, making it fundamental for overall health and wellbeing. It is involved in numerous bodily functions, such as regulating muscle and nerve function, blood sugar levels, and blood pressure, as well as making protein, bone, and DNA. It also supports the immune system and contributes to the structural development of bones.

Why is magnesium important for bodybuilding and gym training?

For bodybuilders and individuals engaged in regular gym training, magnesium's role becomes even more critical. It aids in muscle contraction and relaxation, energy production, and protein synthesis, which are all vital processes for muscle growth and recovery. Moreover, magnesium helps maintain electrolyte balance, which is essential for preventing muscle cramps and spasms during intense workouts.

Intense physical activity can lead to magnesium loss through sweat and urine, increasing the risk of deficiency among gym goers and athletes. A deficiency in magnesium can result in muscle weakness, fatigue, and even decreased performance!

Foods rich in magnesium

So now we know what magnesium is and why it’s important, let’s explore ways to consume this essential mineral.

Some excellent food sources which contain magnesium include:

• Leafy green vegetables

• Nuts and seeds

• Whole grains

• Legumes

• Fruits

However, due to factors like soil mineral depletion and food processing, the magnesium content in these foods may vary, and some individuals may still struggle to meet their magnesium needs through diet alone.

Why consider magnesium supplementation

The daily dosage of magnesium needed is roughly between 310-420mg, depending on the ages of the individuals. For example the maximum recommended amount for males (aged 31+ is 420mg and females aged 31+ is 320mg). For those aged 19+ this is slightly lower.

So given the challenges in obtaining sufficient magnesium from diet alone, supplementation can be a practical approach to ensure adequate intake. Magnesium supplements come in various forms, including magnesium citrate, which is known for its high bioavailability, meaning it is more easily absorbed by the body.

Magnesium citrate with vitamin B6: a powerful combination

Our magnesium comes in the form of ‘magnesium citrate’. Peer-reviewed evidence states that this is a better choice for supplementation due to its favourable absorption, resulting in less digestive side-effects such as bloating, or diarrhoea associated with other, cheaper forms of magnesium. 

Some of the benefits include:

• Reduction of tiredness and fatigue

• Maintenance of normal muscles, bones and teeth

• Normal energy-yielding metabolism and reduction of tiredness

• Normal function of the nervous and immune system

• Effective metabolism of protein and glycogen (stored glucose)

• Normal red blood cell formation for oxygen and energy delivery

And by combining magnesium citrate with vitamin B6, it can offer additional benefits for bodybuilders and athletes. Vitamin B6 plays a role in protein metabolism and the production of neurotransmitters, which are essential for muscle function and recovery.

You can get our magnesium today.

Together, magnesium and vitamin B6 can enhance muscle repair, reduce fatigue, and improve overall exercise performance.