M agnesium is an incredible mineral found in nature, main foods as well as the human body and essential to life. The sad fact is that many of us arc deficient, yet do not know it. Still further, magnesium plays a role in sports performance, muscle recovery and energy levels. In the human body alone, magnesium is essential as a cofactor in more than 300 enzymatic reactions. This includes protein synthesis, muscle and nerve function, energy metabolism, glucose utilization, fatty acid synthesis and degradation and assists with nearly all hormonal reactions. It also contributes to the structural development of bone, assists with the active transport of calcium and potassium ions across cell membranes, and assists with normal heart rhythm. In essence, we fail to exist without this mineral. Pertaining to exercise and fluid loss, magnesium is involved with maintaining cellular ionic balance through its association with potassium, calcium and sodium. It is utilized and sweated out. affecting overall muscle output and performance. Pertaining to muscle contraction, strength and recovery -magnesium is the chief cofactor in the generation and supply of adenosine triphosphate. ATP. the chief energy source of the body. Without an adequate supply of magnesium, the body cannot generate energy stores fast enough to meet the demands of muscle contractions resulting in potential diminished performance and increases the risk of dclaycd-onset muscle soreness, or second-day muscle soreness. Sources of Mg Magnesium is widely distributed throughout mam foods. albeit in varying amounts. These concentrations can differ depending on whether the food source is of organic nature, or has been fortified with chemicals and pesticides which diminish potency. Good sources include: dark leafy vegetables, legumes, nuts, seeds, whole grains (varies between lOmg - 80mg per serving size). The average person consumes 150 - 250mg daily, which is below the RDA for men and women aged 14 - 50-plus. Magnesium Supplementation Many nutritional companies offer magnesium in various fonns including magnesium oxide, citrate, chloride, sulfate and glycinate. Of these, magncsium-gh cinatc (followed distantly by magnesium-citrate) is the preferred formula as it is highly absorbable by the gut and dissolves well in a liquid medium (as found in the stomach). The other formulas are lower in bioavailability and break down at the incorrect times, lowering their effectiveness precipitously. Magnesium Deficiency In general, symptomatic deficiency in this mineral is due to A: low dietary intake or. B: certain health conditions. Signs of magnesium of deficiency include loss of appetite, nausea, vomiting, fatigue, and muscle weakness. As symptoms worsen, muscle contractions (spasm), numbness and tingling and abnormal heart rhythm or coronary spasm can occur. Those at risk for magnesium deficiency include those with gastrointestinal disease (malabsorption such as gluten-insen-sitivity. Chron"s disease and celiac disease. Those who have migraine headaches will be happy to note that vasoconstriction of blood vessels (reduced blood flow) and neurotransmitter Male Female Pregnancy Lactation Birth 6 months 30mg 30 mg 7-12 months 75mg 75mg 1 -3 years 130mg 130mg 9- 13 years 240mg 240mg 14-18 years 410mg 360mg 400mg 360mg 19-30 years 400mg 310mg 350mg 310mg 31 -50 years 420mg 320mg 360mg 320mg 51 +years 420mg 320mg Recommended Daily Allowance (RDA) for Magnesium (Mg) release is negatively impacted in the presence of magnesium deficiency and can be remedied through supplementation. Many medications that are "routine" deplete many nutrients in the body, including magnesium. Ty pc-2 diabetics suffer from increased urinary magnesium excretion and thus a loss of magnesium content. Excessive alcohol consumption in conjunction with poor dietary intake. GI distress, diarrhea, vomiting, renal dysfunction and excess urinary excretion with liver disease deplete magnesium content. Finally, the elderly require increased levels of magnesium as they have reduced dietary intake (and less natural magnesium content), the signs of osteoporosis increase, which affects the bonc"s structural content (which include magnesium as a component of hydroxyapctitc - what bone is comprised of), as well as increased medication intake (which deplete magnesium) as well as incur disease pathologies that reduce magnesium content that naturally exists in the body. Magnesium Toxicity / Excess Because magnesium is a substance that is picked up and excreted by the renal system, too much magnesium from natural food sources does not pose a health risk. It does however, when excessive supplementation occurs. Signs of excessive magnesium intake include softening of the stool, or diarrhea, slight nausea and abdominal cramping. Magnesium should be regulated most closely in young children pregnancies and those who have kidney problems (as the renal system is the natural filter of the body). CONCLUSION Magnesium is a mineral that is essential to life and affects mam energy systems relevant to fitness and muscle recovery. It is included in mam biochemical pathways, yet mam North Americans show deficiencies through lack in their dietary consumption, or lifestyle choices, making supplementation a safe choice. Elderly populations suffer from inadequate levels of magnesium through medication, which depletes natural stores. Magnesium deficiencies are rare, and often include softening of the stool or abdominal cramping. Those with kidney or renal distress should monitor their magnesium consumption (especially through supplements) as it can cause exacerbation of the kidneys and subsequent kidney distress. Magnesium is efficient at managing symptoms including hypertension, cardiovascular distress, typc-2 diabetes, osteoporosis and migraine headaches. It is also effective in reducing muscle spasm and muscle cramping and is effective in reducing dclaycd-onsct muscle soreness, allow ing the athlete to recover faster. Supplementation using magnesium glycinatc is ideal and safe, as it has the highest bioavailability to the body and is readily dissolved in liquids and utilized by the tissues of the body. If you suffer from muscle pain, cramping, soreness and delayed muscle recovery, supplementation is required. Supplementation should always be discussed with a health care provider. References: Rodriguez-Morain, M & Guenvro-Romem, K 2003. Oral magnesium supplementation improves insulin sensitivity and metabolic control in type 2 diabetic subjects. Diabetics Care. 26(4): 1N7-1152. Gums, I.J., 2004. Magnesium in canliovascular and other disorders. American Journal of Health-Systems Pharmacy. 61(15): 1569-1576. IIruby. A.. OVonnell, C.J.. Jaques. P.F.. Meigs. J.B.. Hoffmann, U.. McKowen, N.hl. 2013. Magnesium intake is inversely associated with coronary artery calcification: the 1'ramingham Heart Study. JACC. http: dx.doi.org 10.1016 j. jcmg.2013.10.006 Spiegel, D.M., 2011. Magnesium in chronic kidney conditions: unanswered questions. Blood Purification. 31: 172 176. Dietary Supplementation had Sheet: Office of Dietary Sup plementation: http: ods.od.nih.govfactsheets Magnesium- HealthProfessionaV Erik Uuksulainen is a IK"practicing, in the New York area who specializes in working with athletes both at the recreational as well as collegiate level. He holds a Masters of Science in Clinical Nutrition (2010). In 2004 he graduated from the University ofGuelph, Canada with a BSc in Human Kinesiology.
