Why we recommend magnesium supplements for most people

What is magnesium and how will it help you?

Here at ATP Personal Training, we meet a huge variety of clients every day. Each of them is unique. All of them have different goals, different backgrounds, different metabolic rates and different calorie needs, and yet we recommend magnesium as a supplement for almost all of them.

Although that might sound like a huge statement, bearing in mind that everybody is so different, we stand by it because magnesium is such an important mineral, and also one in which most of us are deficient (especially athletes and those who train regularly at the gym).

What is magnesium?

Magnesium is an essential mineral for all humans, meaning that we cannot live without it. It is necessary for over 300 biochemical processes, including protein synthesis, muscle contraction and nervous system regulation including our fight or flight response.

For anyone concerned about osteoporosis, notably post-menopausal women, magnesium also enables vitamin D metabolism, so it plays a vital role in bone health.

How do I know if I am getting enough?

It can be hard to identify a magnesium deficiency at first, since the symptoms can range from feeling slightly irritable to disturbed sleep and muscle cramps – all of which can have many underlying causes. If you suspect you might be deficient, talk to your doctor about your symptoms and they can order a blood test to confirm.

(Click the link below for a more in-depth look at some signs of magnesium deficiency: https://proteusnutrition.com/blogs/learn-all-about-supplements/7-signs-you-may-be-deficient-in-magnesium)

Can't I get magnesium from my food

Yes you can get some, but due to today’s farming practices and the depletion of soils, foods do not contain as much magnesium as they did when our grandparents were growing up. Magnesium rich foods include nuts, dark chocolate, dark leafy greens, avocados and seeds.

Stress can also affect your magnesium levels, whether it is stress from mental anguish or physical stress from training hard, and in today’s world more of us experience stress than ever before.

Those of us who strength train regularly have greater magnesium requirements than sedentary people due to the role magnesium plays in muscle protein synthesis.

What health benefits will I get from magnesium supplementation?

Better sleep
Magnesium has a calming effect on the body and nervous system, allowing stress to be relieved so that you can relax properly and drift off to sleep. Low magnesium levels interfere with your brain, which can cause you to feel agitated and prevent you from falling asleep.
Better exercise performance
When you are exercising, your body uses more magnesium than when you are at rest; it uses magnesium to help move blood glucose into your muscles and also to dispose of lactate (which can build up during a workout and make you feel tired). After training, magnesium helps support protein synthesis and assists in the replenishment of glycogen.
Reduced constipation
Among people who are deficient in magnesium, gastrointestinal issues are very common. Magnesium helps to relax the body, including the bowels, easing constipation and lowering your risk of colon cancer.
Improved ability to handle stress
Magnesium helps your body to metabolise cortisol, meaning that you can feel relaxed faster after a stressful event. It also helps regulate your fight or flight response by managing the amount of adrenaline and cortisol released in your body.
A healthier heart
Inflammation is one of the main causes of heart disease. Magnesium decreases inflammation, making it an important contributor to optimal cardiovascular health.
Improved brain function and lower likelihood of depression
Magnesium plays a role in regulating your mood, and low levels of magnesium in the body are linked to an increased risk of depression. It also plays an essential role in memory and learning, and other brain functions such as the neurotransmitter release of serotonin, which makes you feel relaxed and happier.
Relief from PMS
Supplemental magnesium has been shown to ease some of the most common symptoms of PMS, including cramps, irritability and water retention.
Reduced insulin resistance and less chance of type 2 diabetes
Insulin resistance is one of the main causes of type 2 diabetes, and magnesium helps you to become more insulin sensitive. Insulin resistance prevents your muscles and liver from absorbing the sugar from your bloodstream properly, and when you are already insulin resistant, the high levels of insulin in your body lead to losing even more magnesium through urine.
Fewer migraines
People who suffer from frequent migraines often have low levels of magnesium. More research in this area is needed, but evidence is emerging to suggest that magnesium can help to prevent and even treat migraines.

Simply put, magnesium is absolutely essential for good health, most people don’t have optimal levels and you should make sure you are getting enough. Since this is relatively difficult to achieve from food, we recommend a quality supplement, such as magnesium glycinate from Proteus Nutrition: https://proteusnutrition.com/products/magnesium-glycinate

If you have any questions about magnesium or other aspects of nutrition and how it can benefit you, why not come in and see us for a consultation at ATP Personal Training? Our experienced coaches can help you create a training, nutrition and supplementation plan that will have you feeling your absolute best in just a few weeks.