Magnesium

Overview: 

Magnesium is an essential electrolyte involved as a cofactor (aid) in over 300 different enzymatic reactions. Magnesium also plays a crucial role in bone mineralization, muscle relaxation, and various cellular functions [2]. It has been found that based on a highly processed diet, much of the population has a magnesium deficiency. Elemental magnesium intake is recommended around 300-400 mg/day, but increased intake can have a variety of benefits depending on the source [1]. Magnesium is abundant in things like pumpkin seeds, chia seeds, almonds, spinach, cashews, and peanuts.

Simple: 

Magnesium is an important cofactor utilized in many processes that affect performance and daily life. Specifically, the body needs about 400mg a day for males, and slightly less for females. This is mostly from drinking water and a well rounded diet. Supplementing Mg has been found to increase the availability of glucose during physical exercise as ATP (energy) in the muscle needs to be bound to Mg to be utilized. Additionally, supplementation has been indicated in studies to increase NO (nitric oxide) levels which can help decrease blood pressure, but more importantly help increase the “pump” effect while lifting. It also decreases risk for type 2 diabetes, heart disease, and decreases anxiety and depression in some instances. Taking a well absorbed form that is easy on digestion, such as Magnesium Glycinate should be considered to decrease side effects such as stomach discomfort. 

Complex:

Magnesium is an important coenzyme for over 300 reactions, and is the 4th most abundant cation in the body. Although we test for magnesium deficiency in the blood, that only accounts for about 0.3% of total magnesium in the body. Most of our magnesium is present in the intracellular space (40%), and the rest in the bones and teeth, about 60% [2]. This is also important because it has been studied that magnesium is needed more and more as physical activity of the individual increases. Glucose metabolism and glycolysis are essential for energy production during exercise, with magnesium (Mg) playing a crucial role. Animal studies suggest Mg influences exercise performance through the glucose metabolic pathway. Since Mg-ATP is vital for all physical activities, insufficient Mg can impair this process. Mg supports glucose metabolism by maintaining glucose homeostasis, regulating phosphorylation, and acting as a cofactor for key enzymes like pyruvate dehydrogenase and creatine kinase. Low Mg levels are linked to impaired glucose metabolism and a higher risk of type 2 diabetes. A study found that 4-week Mg supplementation improved glucose utilization in sportsmen, both at rest and during exertion. Having these mechanisms in mind, this review study indicates that there is still a need for more human trials on its specific effect on performance, but the majority of studies in the review show instances of magnesium supplementation increasing quadricep strength, specifically in measurements of torque. It was shown to help elderly women’s gait speed, and decrease blood pressure in study groups [2]. 

Some other implications Magnesium supplementation may have on our well-being and exercise was through another review study on inflammation markers. One study showed that Mg supplementation increased nitric oxide levels (which can create a pump effect when resistance training). It also demonstrates that low Mg is associated with atrial fibrillation and coronary heart disease risk, and supplementation is a secondary prevention of cardiac arrhythmias (irregular heart rhythms). They also indicated that Mg was found to decrease serum CRP levels which decreases risk for heart disease and type two diabetes, which helps us conclude how Mg may play an important role in insulin sensitivity increasing healthspan [3]. One additional study on well-being showed that magnesium, especially paired with vitamin B6, helped decrease anxiety and depression scores and improvements in perceived capacity for physical activity, which can show the effect of these two ingredients together [4].

It is also important to note there are a ton of different types of magnesium compounds present in supplements on the market. Many of them perform around the same when it comes to increasing serum magnesium. Many of these forms however do cause side effects, most commonly diarrhea. This is why our brand uses the form Magnesium Glycinate, as it is easy on the stomach and readily absorbed. Our  double scoop dose contains 120 mg of elemental magnesium, as the rest of the needed magnesium will come from drinking water and a well rounded diet.

Works Cited:

1. Razzaque MS. Magnesium: Are We Consuming Enough? Nutrients. 2018 Dec 2;10(12):1863. doi: 10.3390/nu10121863. PMID: 30513803; PMCID: PMC6316205.
2. Zhang Y, Xun P, Wang R, Mao L, He K. Can Magnesium Enhance Exercise Performance? Nutrients. 2017 Aug 28;9(9):946. doi: 10.3390/nu9090946. PMID: 28846654; PMCID: PMC5622706.
3. Veronese N, Pizzol D, Smith L, Dominguez LJ, Barbagallo M. Effect of Magnesium Supplementation on Inflammatory Parameters: A Meta-Analysis of Randomized Controlled Trials. Nutrients. 2022 Feb 5;14(3):679. doi: 10.3390/nu14030679. PMID: 35277037; PMCID: PMC8838086.
4. Noah L, Dye L, Bois De Fer B, Mazur A, Pickering G, Pouteau E. Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post-hoc analysis of a randomised controlled trial. Stress Health. 2021 Dec;37(5):1000-1009. doi: 10.1002/smi.3051. Epub 2021 May 6. PMID: 33864354; PMCID: PMC9292249.