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So what’s the deal with Magnesium?


If you’ve ever hit up a serious leg session, smashed out a solid spin class or taken a HIIT session to the max, then I’m sure you’d be aware debilitating muscle cramps and pain that can follow. This tightening of the muscles is often attributed to a lack of magnesium, leading a lot of people to supplement with the mineral in order to aid the self-inflicted pain and ramp up the recovery process. But what exactly is magnesium and how does it work? I can tell you now, its one amazing mineral with a host of benefits, on top of the cramp reducing effects it has become known for.

Magnesium is an essential dietary mineral that is primarily used in the body as an electrolyte to maintain fluid balance. It is also an essential mineral cofactor for over 300 enzyme systems, making it extremely important for optimal bodily function and overall health. Over time as our diets have shifted towards a more refined, grain based intake, magnesium deficiencies have become far more prominent, as these foods provide a poor source of the mineral. Foods such as leafy vegetables and nuts are known to be much better sources, however today’s farming practices have left most of these foods deprived of essential vitamins and minerals. This is where deficiency issues can occur, and it is important to ensure you keep your levels topped up to avoid having your body fall out of balance, leading to some potential negative, long term health effects.

So what are the negatives of not having enough magnesium? Well, deficiencies in magnesium can lead to increased blood pressure, reduction in glucose tolerance, muscle tightening and neural excitation. Issues such as hypomagnesaemia, which is an electrolyte disturbance, result in low serum of magnesium in the blood stream; this is main associative factor with the muscle cramps and pains people so often associate low levels of magnesium with. Having the correct levels of magnesium in the blood stream will aid in muscle relaxation, allowing you to reduce these pains. Another issue that is associated with muscle tightening is excessive amounts of calcium in the body. Excessive levels of calcium can cause muscle tightening; through the poor alterations in our diets, lack of vitamins and minerals, the balance between calcium and magnesium is often thrown out. Magnesium is an antagonist to calcium and helps to regulate the electrolyte balance in the body, aiding in the regulation of calcium metabolism, meaning less muscle tightening and less painful muscle craps.

Supplementing with Magnesium is a great way to ensure these issues don’t arise, keeping your body in a balanced and healthy state. Due to the vast amount of enzyme systems Magnesium is related to, normalising our deficiencies can allow us correct many abnormalities in the body, regulating cholesterol, improving insulin resistance through blood sugar balance and improving nervous system and muscle function. While magnesium is not a stimulant, extremely high, acute doses can have a slight sedative affect through muscle relaxant capabilities. Magnesium inhibits excitatory receptors in the brain, allowing a more relaxed state of mind; this has made it a great sleep and recovery aid for many users, especially those who push their bodies and train hard regularly.

A standard dose of magnesium is between 200-400mg and there are many forms available for supplementation. Intestinal absorption of magnesium does vary, depending on how much the body requires at that point in time; the body will absorb what it requires and pass the rest. Although it yields no negative side effects, some different forms of magnesium and as oxides and chlorides may cause some gastrointestinal stress such as bloating or diarrhea. This is due to the fast rate at which these cheaper forms of Magnesium pass through our system. Opting for a slower release form is often preferred, as they can be more effective and absorbable in our bodies. Other supplementation options such as epsom salt baths, oils, sprays, and citrate powders are always great options as they provide a more staggered release of magnesium into the body.

Being a cofactor involved in so many bodily systems, magnesium is often accosted with a variety of other vitamins and minerals in the body. For example, a vitamin D deficiency will often induce a magnesium deficiency; this makes it important to consider the full spectrum of nutrients, vitamins and minerals our body requires to function optimally. It is quite often the ratios between the nutrients as opposed to the direct amount that yield the most benefit for great bodily function. Utilising magnesium is great way to ensure you have your bases covered, giving your body has what it needs to maintain balance. However, when supplementing with any vitamin or mineral it is important to have a holistic approach and consider other cofactors or potential deficiencies that could put a hand break on your body’s ability to perform at its best. Getting these things in balance will elevate your progress monumentally, leaving you feeling and looking better than ever!

Author Glen George Blackburn store.

Products with Magnesium:

Endura Max

Endura Low Carb

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