Magnesium
It is estimated around 60% of people are deficient in magnesium. This is likely to be higher in people who are very active as you lose some magnesium when you sweat.
It is essential for hundreds of processes in your body and is vital for the proper functioning of your body.(1) Low levels of magnesium are linked to a number of chronic diseases, such as Alzheimer's disease, insulin resistance and type-2 diabetes (1b, 1c), hypertension, cardiovascular disease (e.g., stroke), migraine headaches, and attention deficit hyperactivity disorder (ADHD). (2)
Magnesium plays a bit part in exercise performance. Magnesium is involved in numerous processes that affect muscle function including oxygen uptake, energy production and electrolyte balance. Studies have shown that supplementing with magnesium can increase performance in athletes (3,4)
Magnesium plays a vital role in your mental health and having low levels is linked to depression. (5,6)
Sources of magnesium
Magnesium supplements
Magnesium citrate the most bioavailable forms of magnesium, so look for that when you're buying magnesium. I buy mine from Natures Best.
How much magnesium do you need?
The recommended daily allowance of magnesium for adults in the UK is 300mg a day for men and 270mg for women. In America, the RDA for magnesium is 310–420 mg for adults depending on age and gender. If you're training regularly you're likely to need a bit more.
It is essential for hundreds of processes in your body and is vital for the proper functioning of your body.(1) Low levels of magnesium are linked to a number of chronic diseases, such as Alzheimer's disease, insulin resistance and type-2 diabetes (1b, 1c), hypertension, cardiovascular disease (e.g., stroke), migraine headaches, and attention deficit hyperactivity disorder (ADHD). (2)
Magnesium plays a bit part in exercise performance. Magnesium is involved in numerous processes that affect muscle function including oxygen uptake, energy production and electrolyte balance. Studies have shown that supplementing with magnesium can increase performance in athletes (3,4)
Magnesium plays a vital role in your mental health and having low levels is linked to depression. (5,6)
Sources of magnesium
- Green leafy vegetables
- Nuts
- Seeds
- Small amounts in fish
Magnesium supplements
Magnesium citrate the most bioavailable forms of magnesium, so look for that when you're buying magnesium. I buy mine from Natures Best.
How much magnesium do you need?
The recommended daily allowance of magnesium for adults in the UK is 300mg a day for men and 270mg for women. In America, the RDA for magnesium is 310–420 mg for adults depending on age and gender. If you're training regularly you're likely to need a bit more.