Magnesium

Healthreach Magnesium are currently offering 25% OFF Magnesium Effervescent tablets in the Healthreach site

Although needed in tiny quantities by our bodies, dietary minerals are essential for health. Some are essential components of bodily substances, such as the calcium, phosphorus and magnesium in bones and the iron in haemoglobin, whereas others help regulate our metabolism (chemical reactions constantly occurring in the body). All minerals are equally indispensable, even if some are required in larger amounts then others.  

Magnesium is fast becoming recognised as one of the most important minerals for good health. Not only is magnesium essential for good bone health, but its role in helping the muscles and regulating bodily functions such as sleep.

Magnesium is the eleventh most abundant element by mass in the human body and is essential to all cells and some 300 enzymes that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. Magnesium is essential to the basic chemistry of all cells in the body. This article today will focus on the role magnesium plays in muscle recovery.

Muscle recovery

Magnesium has been shown to benefit the muscles and a number of studies have shown that magnesium plays a role in energy metabolism and assists normal muscle contraction and relaxation. Magnesium is also crucial for Energy metabolism by the activation of enzymes known as ATPases, which are needed to generate ATP (adenosine triphosphate) 

When ATP is broken down, energy is released for all muscle contractions, and when exercising strenuously, this turnover is extremely high, meaning that ATP needs to be synthesised quickly. Therefore, a shortfall of magnesium can limit energy production, leading to fatigue, lethargy, reduced power, muscles twitches and cramps. Chronic deficiencies of Magnesium are also implicated in reduced bone mineral density, increased risk of osteoporosis as well as anaemia, depression and irregular heart rate.  Virtually every body system can display symptoms because systems throughout the body rely on magnesium. Athletes in particular might find it easy to explain away fatigue or muscle cramps, lowered immunity, and even altered heart rates and while these symptoms are common, a simple magnesium deficiency could also be the underlying problem.

There is emerging evidence that Magnesium requirements are significantly elevated in athletes, and that performance might benefit higher intakes.

Aside from being used up in the production of energy, magnesium might also assist performance by reducing the accumulation of lactic acid and reducing the perception of fatigue during strenuous exercise through its action on the nervous system.  Magnesium is also lost through sweat, so athletes training hard in hot and humid environments might further increase demands. 

Recommended Intake and dietary sources

The recommended daily intake of magnesium varies from around 300 to 400mg for an adult and can also vary depending on age and gender.

Rich sources of magnesium include green leafy vegetables, nuts, beans and pulses. In general, foods containing a high amount of dietary fibre are also good sources of magnesium. About 30 to 40% of the magnesium in food is absorbed by the body. 

Supplementation

Many people choose to supplement the diet with dietary supplements containing magnesium. Magnesium supplementation is particularly important for those taking a calcium supplement as magnesium helps the body absorb calcium. Too much calcium not properly metabolised can lead to calcification in the tissues and problems such as kidney stones.

If choosing a magnesium supplement, a key consideration is the type of magnesium compound. Magnesium in food does not exists in a free state and the magnesium molecule is bound to another molecule to form a magnesium salt. The most common form of magnesium in supplements is magnesium oxide, although many other types can be used as evidence has shown that certain other forms of magnesium are absorbed much more efficiently than magnesium oxide.

In two human trials magnesium oxide, one of the most common forms in magnesium dietary supplements because of its high magnesium content per weight, was less bioavailable than magnesium citrate, chloride, lactate or aspartate. 

Healthreach Magnesium is supplied in both powder and effervescent tablet formats and is a formulation of magnesium carbonate and citric acid. When mixed with water it combines to form Magnesium Citrate in an ionic ratio of 1:1. The resulting magnesium compound is highly bioavailable and is easily absorbed by the body. It is also in an ionic state meaning it is separated in the water solution so that it is absorbed easier.

Healthreach Magnesium are currently offering 25% OFF Magnesium Effervescent tablets in the Healthreach site