Magnesium:

Magnesium is a Macro Mineral which can be found in dark leafy greens (raw spinach), nuts & seeds, Fish (Mackerel), beans, lentils and avocados. Magnesium has a number of benefits in the body, most of which are outlined below. Unfortunately however, due to the contemporary eating habits which we’ve adopted over recent years, most of our clients are deficient in this vital mineral. A deficiency in Magnesium not only compromises our health but also our performance and body composition.

Benefits of Magnesium:

Magnesium is required for over 350 biochemical reactions within the body, it supports the immune system, nerve function and is also required for DNA and RNA synthesis. Furthermore, according to Dr. Mark Hayman, individuals who are deficient in Magnesium are twice as likely to die prematurely… WOW, if that on its own doesn’t make you want to consume more Magnesium then hopefully these other benefits outlined below will:

• Metabolism of Carbohydrates
• ATP production (Energy)
• Improves Protein synthesis
• Regulates blood glucose
• Promotes normal blood pressure
• Supports recovery and helps sleep

Furthermore, in a recent study by the American Academy of Paediatrics, Magnesium was singled out as one of the most important minerals for bone development rivalling the most commonly discussed mineral, Calcium. It was also suggested that Magnesium is just as important if not more important than Calcium for children in the development of healthy bones. As well as this, magnesium is required for over 350 biochemical reactions within the body and high levels of Magnesium improve the nervous system and can help with attention spans. The metabolism of carbohydrates and fats to produce energy also requires numerous magnesium-dependent chemical reactions. Lastly but certainly not by any means least, according to Chemo Care and other credible sources, low Magnesium levels have also been associated with various cancers. In summary, Magnesium is vital for recovery and rest, bone development, the nervous system and overall health.

Magnesium is one of the minerals we discuss in great depth during our sought after Fitness HQ Personal Trainer Courses. Quite often, personal trainers, gym goers and other health enthusiasts prioritise supplements such as protein, creatine and weight gainers (all of which have their place) but tend to neglect more health oriented supplements such as Magnesium, Omega 3 and vitamins when needed.

When to take magnesium?

It is advised to supplement Magnesium as it’s rather difficult to accumulate the RDA through food. Fitness HQ advises you or your clients to supplement Magnesium 30 minutes before bed. Although taking Magnesium just before bed won’t guarantee you’ll sleep all night undisturbed, low magnesium levels will almost certainly contribute to a sleepless night. We are all well aware of the importance sleep has on performance and recovery, thus supplementing Magnesium is a no brainer and will aid sleep & recover. Magnesium is also vital for the GABA receptor found in the brain, the GABA receptor is responsible for calming the brains activity levels and reduces the neural activity in a similar way which medication such as benzodiazepines do, which when trying to sleep is useful.

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