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Magnesium: Why you need it!
Our new "The Study" format
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Must Read Article💡
Magnesium is a crucial mineral to our overall health but is also one of the most deficient minerals in the American diet.
In this article by Medicalnewstoday.com, they discuss everything you need to know about magnesium. Here are some of the main points 👇👇
Doctors link magnesium deficiency with various health complications, highlighting the importance of meeting daily recommended levels of magnesium.
Some of the highest food sources of magnesium include almonds, spinach, and cashew nuts. If dietary intake is insufficient, supplementation may be recommended by a healthcare professional.
Magnesium is one of seven essential macrominerals, necessary in relatively large amounts (at least 100 milligrams per day). It is vital for preventing or treating chronic diseases such as Alzheimer’s disease, type 2 diabetes, cardiovascular disease, and migraine & headaches.
Specific benefits of magnesium include its role in bone health, diabetes management, cardiovascular health, migraine prevention, premenstrual syndrome (PMS) alleviation, and anxiety reduction.
Magnesium is an essential macronutrient that plays a key role in many body processes, including muscle, nerve, and bone health, and mood. Research has linked magnesium deficiencies with a range of health complications.
Parker’s Breakdown: Magnesium 🔑
Magnesium is an essential mineral required for various physiological processes in the body. It acts as a cofactor in over 300 enzymatic reactions, influencing everything from energy production to muscle and nerve function. Yet, magnesium is one of the most deficient minerals in Americans.
There are three different types of magnesium:
Magnesium Citrate is highly bioavailable and well-absorbed by the body. It's often used to support digestive health and alleviate constipation.
Magnesium Glycinate is bonded with the amino acid glycine. It's gentle on the stomach and may help promote relaxation and improve sleep quality.
Magnesium Oxide is less bioavailable compared to other forms. It's commonly used as a laxative but may cause gastrointestinal discomfort in some individuals.
There are a whole bunch of benefits to taking magnesium. Such as:
Muscle Function - Supports proper muscle contraction and relaxation.
Bone Health: Helps maintain bone density and strength.
Energy Production - Aids in ATP synthesis for cellular energy.
Heart Health - Supports cardiovascular function and regulates heart rhythm.
Stress Relief - Promotes relaxation and modulates the body's stress response.
Improved Sleep - Due to its relaxation benefits, it can promote better quality sleep
The recommended dietary allowance (RDA) for magnesium varies depending on age, gender, and individual health status. For most adults, the recommended daily intake is between 300-400 milligrams. Some of the main ways I get my magnesium in is through nuts, avocados, potatoes, salmon, bananas, and yogurts.
The Study 📖
In a double-blind study, researchers examined the impact of magnesium supplementation on muscle soreness and performance among college-aged participants. The study involved baseline and post-treatment eccentric bench press sessions, followed by performance sessions 48 hours later.
Here's what the study found:
Magnesium supplementation led to a significant reduction in muscle soreness, with participants experiencing approximately 1–2 units lower soreness levels on a 6-point scale at 24, 36, and 48 hours post-trial compared to baseline.
Interestingly, there was no significant change in muscle soreness observed in the placebo group.
Performance outcomes showed promising trends, with magnesium-supplemented participants nearing significance in total repetitions to failure (RTF) and RTF at 65% and 75% of their one-repetition maximum compared to the placebo group.
Additionally, perceptual responses such as session rating of perceived exertion and acute rating of perceived exertion were significantly improved in the magnesium group compared to placebo.
Participants reported improved perceived recovery after magnesium supplementation, further highlighting its potential benefits for post-workout recovery.
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