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  • Food
  • The Benefits of Magnesium Supplementation

    10th April 2017

    10th April 2017

    By Shivraj Bassi

    If you want to get fitter and stronger, think about getting some magnesium into your diet. Recommended for improving energy balance, muscle contraction, nerve transmission and cardiac function, it's also the second most common dietary deficiency in developed countries. Not to worry, Innermost have you covered - as in addition to our beginners guide below, magnesium is an active ingredient in many of our products.

    Background

    Magnesium was an element first identified over 400 years ago. It makes up 2% of the Earth's crust but mainly occurs in nature in combination with other elements. In our bodies, magnesium works within the mitochondria of our cells to regulate various bodily systems.

    What is Magnesium?

    Magnesium is an essential mineral that's involved with over 300 different biochemical reactions. In the body, it's found in cells within the tissues and organs, and also in the bones and blood.

    It's the second most prevalent electrolyte in the body and is involved in energy balance, muscle contraction, nerve transmission and cardiac function. This mineral is found in high levels in avocados, nuts, seeds and green vegetables such as spinach.

    It is also the second most common deficiency in the western diet, so supplementation is a great way to ensure you're getting enough of it.

    The Health Benefits of Magnesium

    There are a wealth of health benefits that are believed to be as a result of taking magnesium supplements, or enhancing the amount of magnesium in your diet. These include reducing symptoms of chronic pain and asthma, improving fatigue and reducing insomnia, and reducing recovery time from exercise or exertion.

    Some of the most raved about benefits include:

    • Migraine Reduction
    • Boost in Exercise Performance
    • Fights Depression
    • Reduces Anxiety Levels
    • Great Anti-Inflammatory Benefits
    • Treats Gut Issues 

    With exercise increasing magnesium demands, topping up the dose makes sense, especially as magnesium also contributes to electrolyte balance and normal energy-yielding metabolism. It can also help with general health preventing some chronic diseases, especially those associated with ageing and stress.

    Should I be taking Magnesium?

    If you're not sure whether you'd benefit from taking magnesium, here are a few signs that indicate low magnesium levels that you can look out for:

    • Consistent Fatigue
    • Muscle Cramping and Spasms
    • Feelings of Weakness
    • Rapid or Abnormal Eye Movements
    • Convulsions

    For extra piece of mind, contact your Doctor about weaving this vitamin into your diet. They will be able to give you personal, tailored advise for you, and even run blood tests to see if you would benefit from this ingredient. 

    Summary

    Magnesium can be beneficial if you're looking to promote your general health and fitness, burn fat, or build muscle. Because healthy bones, heart, muscles, and nerves will help you to get the best results from your fitness, magnesium can help in reaching your goals. Magnesium can be found in The Fit ProteinThe Strong Protein and The Recover Capsules.

    We recommend that you take any magnesium supplements with food. Integrating magnesium supplements into your diet is simple - you can take them every day, whenever suits you, just make sure to set a schedule so that you're taking them around the same time everyday. 

    References

    • Lopez-Ridaura R, Willett WC, Rimm EB, Liu S, Stampfer MJ, Manson JE, Hu FB. Magnesium intake and risk of type 2 diabetes in men and women. Diabetes Care. 2004;27:134-40. Click here.
    • Watson, R. R., Preedy, V. R., & Zibadi, S. (Eds.). (2012). Magnesium in human health and disease. Springer. Click here.
    • Rubin, H. (1975). Central role for magnesium in coordinate control of metabolism and growth in animal cells. Proceedings of the National Academy of Sciences, 72(9), 3551-3555. Click here.

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