Magnesium – the end of cramps

Magnesium (Mg) is a mineral that plays a fundamental role in the proper functioning of our body. Although the influence of magnesium on the health of our heart, bones, and muscles is well known, its effects on athletic performance and recovery are often significantly underestimated.

Health and performance go hand in hand

Magnesium is a key element for many enzymes responsible for a number of important biological functions. These enzymes play a role in energy metabolism, protein synthesis, and DNA formation. Magnesium is essential for the proper function of muscles and the nervous system, maintaining healthy bones, heart, and normal blood sugar levels. New research also suggests its significance for the immune system, where it acts anti-inflammatory, anti-allergic, anti-stress, and anti-toxic.

It is important to note that magnesium is an essential mineral that must be obtained from food. The generally recommended intake for adults is around 350–400 mg of magnesium daily, which can vary significantly depending on the overall needs of the individual.

A number of studies agree on the general deficiency of magnesium in the population, with some suggesting that more than half of the Western population suffers from magnesium deficiency. This issue has also been addressed by the WHO.

Foods rich in magnesium

	Magnesium content (mg) per 100 g
Dark spinach	79
Pumpkin seeds	532
Oat flakes (whole grain)	177
Avocado	29
Almonds	268
Black beans	140
Bananas	27
Dark chocolate (70% cocoa)	146
Whole grain rice	25
Chickpeas	79

Caution, blood tests may not necessarily indicate deficiency

Although the normal level of magnesium in the blood usually ranges between 0.7 and 1.1 mmol/l, which can be determined through a blood test, the magnesium level in blood plasma may not always correspond to the actual magnesium stores in the body. Magnesium is primarily found inside cells, especially in bones and muscle tissue. Therefore, doctors usually rely more on clinical symptoms of magnesium deficiency than on blood magnesium levels.

One way to determine the level of Mg in the body is through a magnesium loading test, which is performed by collecting urine, during which the patient is prescribed a specific dietary regimen. This test is available in some Czech hospitals and can provide useful information about magnesium stores in the body.

The issue of determining magnesium levels in the body is currently the subject of interest for many healthcare professionals and continuously evolving methods and procedures.

The impact of sufficient magnesium intake on our body

Prevention of long-term health problems
Reduced magnesium levels have been linked to various long-term diseases such as Alzheimer's disease, type 2 diabetes, high blood pressure, migraines, and attention deficit hyperactivity disorder (ADHD).

Importance for the function of the nervous system and heart
Magnesium plays a crucial role in the transmission of calcium and potassium ions across cell membranes, which is a key process for the conduction of nerve signals, muscle contractions, vascular tone, and normal heart rhythm.

Support for healthy bones
Magnesium is essential for the development and maintenance of healthy bones as it supports their structure and mineral density.

Boosting the immune system
Magnesium affects the immune system, and its deficiency may reduce antibody levels in the body. Some studies examine its effects on general immune response and acquired immunity.

Impact on migraines
Magnesium has a relaxing effect, and its deficiency may lead to the narrowing of cerebral vessels, which can cause migraines.

Support for muscle growth and their proper function without cramps
Magnesium is essential for protein synthesis and the proper functioning of muscle cells, where it plays a significant role in relieving muscle tension.

Energy metabolism
Magnesium is necessary for metabolic processes associated with the absorption of proteins, carbohydrates, and fats.

Regulation of blood pressure
Magnesium may help regulate blood pressure and reduce the risk of hypertension.

Antioxidant protection
Magnesium has the ability to act as an antioxidant, protecting cells from damage by free radicals.

Magnesium supplementation is significant

Intensive agricultural practices are an inevitable part of modern agriculture, which aims to increase crop yields and ensure a sufficient food supply chain for the growing population. However, this intensification may have undesirable effects on the nutrient content of soil and food. One of the key nutrients that may be insufficiently represented in plant foods is magnesium.

Although there are many forms of magnesium on the market, there are significant differences in the bioavailability of this mineral. For example, supplements with common magnesium oxide provide your body with less than 5% of the declared amount in a dose. And let's admit, that's not much.

You should therefore prefer organic and chelated forms of magnesium (mineral bound to an amino acid), which have significantly higher bioavailability than magnesium oxide or magnesium sulfate.

The best available sources of magnesium include

• Magnesium citrate – a well-absorbed form of magnesium that is often recommended for increased energy.
• Magnesium bisglycinate – a well-absorbed form of magnesium that is also often attributed with anti-stress properties.
• Magnesium L-threonate – another excellent form of Mg that can effectively penetrate the brain and is attributed with a positive effect on cognitive functions.

As we mentioned, the influence of magnesium on athletic performance is significant, as it plays a key role in energy metabolism and muscle function. Magnesium deficiency may lead to overall fatigue, muscle cramps, and reduced performance. Therefore, all endurance and strength athletes should pay attention to adequate magnesium intake from their diet or with the help of supplements.

When is magnesium supplementation particularly important?

Intensive sports training
Magnesium is important for muscle function, energy metabolism, and muscle recovery after strenuous training.

Highly stressful situations
During stressful periods, magnesium consumption may be higher due to its effect on the nervous system and support for natural relaxation.

Deficiency of intake from regular diet
Due to active agricultural practices and the use of nitrogen fertilizers, our otherwise diverse diet may suffer from magnesium deficiency.

Regular alcohol consumption
Alcohol increases the excretion of magnesium through urine, which may lead to its deficiency in the body.

Older age
In older individuals, the absorption of magnesium from food may be less effective, which may lead to a higher risk of deficiency.

Digestive problems
Some digestive issues may limit the absorption of magnesium from food, making supplementation in the form of dietary supplements important.

Menstrual cycle
Women may lose more magnesium during their menstrual cycle due to bleeding, making supplementation during this time appropriate.

Our tips:

• Magneslife Instant Drink Powder – 375 mg of magnesium per dose, powdered form without preservatives in 4 flavors.
• Magneslife Strong – 375 mg of magnesium per dose, practical single-shot form without flavor.
• Magneslife – 250 mg of magnesium in one shot, available in 3 flavors.
• ZMA – patented blend with high magnesium and zinc content in chelated form.