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Magnesium sport supplements for better nutrition

Magnesium is a mineral largely present into cells and interstitial fluids in our body. It participates to many essential functions, so if there is a decrease of its amount, can occur many symptoms. For this reason are available specific magnesium supplements, useful to treat possible deficiencies.

What is Magnesium?

Magnesium is a mineral commonly present in our body. It is very important for many functions that occur in cells and tissues, for example for the creation and maintenance of bone’s structure, to reach a constant heart rate, and for muscular contraction. For this reason is very important to assume an adequate amount of magnesium, to prevent symptoms and conditions caused by its deficiency, as:

magnesium sports supplements

  • Irritability
  • Muscle cramps
  • Muscle weakness
  • Depression
  • Abdominal cramps
  • Muscle contractions
  • Lack of coordination
  • Seizures
Magnesium deficiency is rarely severe, because usually it can occur in subjects who don’t eat ad adequate amount of magnesium. Sever deficiencies instead can occur in case of kidney or digestive failure, because it might lead to the reduction of mineral absorption by intestine, for example in case of Crohn’s disease, or can cause an excessive excretion of magnesium through urines. Even protract diarrhea and vomiting can cause the decrease of magnesium.

Magnesium sports supplements

magnesium food supplements magnesium citrate alkalising

Magnesium: endurance runners and walkers benefit from this mineral, which assists with muscle contractions and energy metabolism. Marathon runners may be low in magnesium due to loss during sweating. If you don’t get enough magnesium your endurance may be effected, but be cautious! More does not mean better.  Magnesium plays a number of roles in the body, being required for more than 325 enzymatic reactions, including those involved in the synthesis of fat, protein and nucleic acids, neurological activity, muscular contraction and relaxation, cardiac activity and bone metabolismMagnesium citrate is an alkaline Booster may be used daily to increase the alkalinity of any food or drink or as a sports supplement to assist in regaining peak performance by counterbalancing excessive acid production caused by heavy exercise or an acidic lifestyle.

Magnesium benefits

Magnesium is essential for our body. In fact it can help to treat and prevent many conditions. Magnesium benefits can include aspects of different fields. For example it is very helpful for:

Premenstrual syndrome: taking magnesium every day helps to relieve symptoms associated with premenstrual syndrome, as headache, irritability, mood changes, abdominal discomfort

Heartburn: magnesium is used as ingredient of many antacids drugs and natural remedies, because it can dab the acids excess in stomach and esophagus.

Osteoporosis: this condition can occur in particular in middle-aged women, especially after menopause. Magnesium helps to fix calcium into bones, so it makes them stronger

Hypercholesterolemia: this condition occurs when there is an increase of cholesterol into blood, that can cause cardiovascular problems, as atherosclerosis, stroke, angina pectoris. Magnesium helps to reduce the amount of cholesterol in the blood.

Kidney stones: magnesium supplements can prevent the formation of stones into kidneys, and it can be also used with specific drugs to facilitate their removal

Muscle weakness and cramps: magnesium is essential for the correct contraction of muscles. For this reason one of the symptoms of magnesium deficiency includes muscle cramps or weakness, that can be relieved taking supplements. Supplements of magnesium can be necessary in case of different health problems or conditions, for example:

  • While you are taking other drugs, as diuretics or antibiotics, that can decrease magnesium levels
  • Diabetes: hyperglycemia can increase the excretion of magnesium through urines
  • Alcoholics subjects
  • Intestinal malabsorptive diseases
  • Hypokaliemia or hypocalcaemia

Magnesium and food

The daily recommended quantity of magnesium is 300-350 mg. especially in women during pregnancy or breast-feeding can occur a deficiency of this mineral, so can be appropriate to increase the intake through alimentation or supplements.

Foods rich of magnesium are in most cases also rich in fibers, so they include:

  • Spinaches
  • Broccoli
  • Squash
  • Nuts
  • Almonds
  • Beans
  • Peas
  • Chocolate

Also some kinds of water can contain magnesium, in particular “hard” waters.

Magnesium properties

Magnesium is essential for our body for many functions, for example:

  • Nervous impulses transmission
  • Muscular contraction
  • Maintaining normal heart rate
  • Metabolic functions
  • Creation of bone’s structure
  • Teeth’s health
  • Enzymes activity
  • Protein production
  • Stimulation of other minerals absorption
  • Mood stabilization
  • It is also used as ingredient of many antacids drugs or laxatives.

Magnesium side effect

Magnesium supplements can cause different side effects, which can be common and rarely severe. It has laxative properties, so it can cause diarrhea, and other gastrointestinal problems, as nausea, vomiting and abdominal pain. Side effects associated with intravenous supplements can include skin reactions, as rash or flushing, but also slower heartbeats, hypotension, dizziness, nausea and sweating. However people who suffer from kidney failure, bradycardia and myasthenia gravis should not assume magnesium supplements, to prevent serious consequences.

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Magnesium is available in many forms. Recommended types include magnesium citrate, magnesium gluconate, and magnesium lactate, all of which are more easily absorbed into the body than other forms. Time release preparations may improve absorption. Ask your health care provider. Other familiar sources are magnesium hydroxide (often used as a laxative or antacid) and magnesium sulfate (generally used orally as a laxative or in multivitamins, or added to a bath).