'10 Reasons Why We Should All Take Magnesium'
Magnesium is known as the anti stress mineral. However this important mineral has a wide array of benefits and could be the answer to improving your body composition, reducing cortisol, improving sleep, losing abdominal fat increasing health and increasing athletic performance.
Here is some background information on this vital mineral. Magnesium is involved in over 300 chemical cascades that take place within the body. These include the production of IGF-1 Growth Hormone, testosterone production, calcium absorption, protein synthesis. It is also related to bone health with it being used in the process of of breaking down Vitamin D3 and using it effectively. It is therefore seen as a fantastic supplement for people with bone issues such as osteoporosis. Magnesium plays a crtitical role in Athletic training and sports performance. Strength training particularly increases magnesium requirements.
Across the Western world we are extremely deficient in magnesium and testing for this mineral is extremely expensive and requires testing of the content of red blood cells. A simple blood test does not paint the picture of whether you do or don't rewuire a magnesium supplement.
Here are 10 Reasons Why I believe you should supplement with Magnesium.
1) Magnesium is the mineral of insulin sensitivity because it exerts direct positive effects on the insulin receptors in each cell in the body. Becoming more insulin sensitive is key if we want to improve our body composition. It means your body will process sugars and starches more effectively.
2) Magnesium also enhances activity of enzymes involved in the body’s use of blood sugar and it regulates calcium. Excess calcium will cause inflammation, so managing this pathway inside the body is very important.
3) Magnesium is a general anti-inflammatory, directly affecting oxidative stress in the blood vessels and cardiovascular system. Free radical build up is all around us. Magnesium can work extremely well along side a antioxident rich nutrition plan and other products like glutamine in reducing both acute and chronic inflammation within the body. Inflammation is not only an obstacle to recovery from hard workouts; it also contributes to other inflammatory issues within the body. Inflammation of the brain leads to alzheimers, inflammation of the gums leads to periodentals diseases such as gingivitis, inflammation of the joints leads to arthritis. Internal inflammation can cause a whole host of digestive problems too. Controling inflammation is critical to longevity, health and performance. A study by George Washington University found that magnesium deficiency led to increased inflammation in the body, affecting blood vessels, cardiovascular, and intestinal tissues.
4) Magnesium is necessary for optimal testosterone production. Testosterone is directly affected to strength gains, power, speed and recovery from athletic performance. Every athlete in the world has the objective of getting as anabolic as possible. Strength and Power is the difference in athletic performance across a multitude of sports.
5) Magnesium supports protein synthesis because it enables enzyme function in the body. Additionally, research shows that magnesium supplementation paired with resistance exercise can make your stronger. Researchers suggest that magnesium plays a role at the ribosomal level in protein synthesis, and taking it while strength training leads to significant strength and muscle mass gains.
6) It can help you sleep better by calming the sympathetic nervous system. I take magnesium with my last evening meal every evening and can honestly say it has made a massive difference to the quality of my sleep. The old saying of 'Train, Eat, Sleep and Repeat' is renowned amongst body builders. Your body rests and recovers while you sleep. Sleep is often overlooked as the most important aspect of increasing both body composition and athletic performance. I have personally been taking magnesium in capsule form with my last meal and ity knocks me out. It really has helped with the quality of my sleep.
7) It is needed for optimal brain function and mental focus. Studies of children with behavioural issues (ADHD) point to low magnesium levels as a cause. Supplementing with magnesium has been shown to increase attention span, which researchers suggest is due both to its calming effects and the fact that it improves brain activity. Magnesium is also essential for a great memory. Supplementing with magnesium has been shown to increase brain function by improving brain electrical activity, meaning elevated learning and memory functions.
8) Magnesium must be present for vitamin D to function in the body and this relationship is thought to be one reason why magnesium is so important for body composition. Magnesium also leads to the release of the hormone calcitonin, which helps to preserve bone structure and draws calcium out of the blood and soft tissues and back into the bones. Magnesium has also been proven to suppress parathyroid hormone, which breaks bone down.
9) Magnesium regulates nerve and muscle tone and can be overlooked for its importance in muscle contractions. Magnesium helps to clear catecholamines which are stimulating hormones and transmitter that are produced by training. 400 - 500 mg in your post workout feed is sufficient for these benefits.
10) The synergistic effect of all the above chemical cascades within the body taking place will result in a stronger, more efficient athlete. For me the fact that you get a better quality and deeper sleep with magnesium is Fantastic. However the fact it decreases cortisol,increases insulin sensiticity and helps optimal brain function plus lots more!! Magnesium in my opinion is one of the most important supplements to add to your daily routine.
Poliquin Uber Mag Px is my recommended source
There are lots more reasons why we should supplement with Magnesium and this article covers the basics. To recap magnesium is involved in over 300 cascadeds within the body. Being magnesium deficient will undoubtedly lead to symptoms or situatiuons of lethargy, tiredness, inflammation of the gut (IBS), lack of recovery , low strength levels, insufficient recovery from training, decreadse in sports performance, brittle bones and signs of acute / chronic inflammation within the body. The best forms of magnesium are bound with highly absorbable chelated form such as glycinate.
If your not taking magnesium I'd consider adding it to your daily routine.