Mighty Mineral Magnesium Explained

Along with potassium, magnesium is the most abundant mineral found in our cells¹ – about half of the body’s total magnesium is stored inside our cells, with the other half stored in bones and a small percentage circulating in our blood². 

Magnesium is a co-factor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body. These include the process that builds protein (synthesis), muscle and nerve function, blood glucose control, and blood pressure regulation².

It is also vital for energy production, repairing DNA, and building and maintaining strong, healthy bones due to its role in calcium absorption. In addition, magnesium is a trusted sleep aid, with the ability to help us improve sleep quality³ due to its calming effects.

Active individuals and sportspeople also need adequate magnesium – a recommended daily intake of 320mg for women and 420mg for men² – because this mighty mineral supports physical performance in various ways, playing a role in muscle contractions, muscle tissue repair, and maintaining our electrolyte balance, which plays a critical role in proper hydration.

Research also shows that adequate magnesium levels can help suppress lactate production (a rate-limiting factor for sustained intensity)⁴, and improve glucose metabolism and availability in the blood, brain and muscles during exercise⁵. 

A magnesium deficiency (hypomagnesemia) can detract from your physical performance and prowess by causing muscle twitches, cramps, tension and soreness. A deficiency also negatively impacts energy production, which can leave you feeling lethargic with little or no energy.

Furthermore, research found that inadequate magnesium is associated with a need for increased oxygen during exercise⁶. In the study, those with low muscle magnesium levels were likely to use more energy during moderate activity and tired more rapidly than those with adequate levels.

According to the available research⁷, “magnesium supplementation or increased dietary intake of magnesium will have beneficial effects on exercise performance in magnesium-deficient individuals”.

More general issues linked to a long-term magnesium deficiency include symptoms like loss of appetite, nausea, vomiting, fatigue, and weakness². 

As magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and coronary spasms can occur². 

A simple solution to a magnesium deficiency is incorporating more magnesium-rich foods into your diet. Excellent sources include: spinach, legumes, nuts (cashews and almonds), seeds, dark chocolate, roasted soybeans, bran, certain seafood, dairy, certain fruits (apples, bananas, peaches and apricots) and various whole grains.

However, another potential barrier to meeting your daily magnesium requirements relates to absorption. In these instances, a highly bioavailable form of magnesium from a well-formulated supplement may boost circulating levels.

The absorption rates from different magnesium supplements vary as some forms dissolve well in liquid and are more completely absorbed in the gut than less soluble forms². 

For instance, studies have found that magnesium aspartate, like the form found in Biogen ZMA Power Plus, is one form that is absorbed more completely and is more bioavailable than magnesium oxide and magnesium sulfate². 

A supplement like Biogen Magnesium Glycinate is another form that may offer benefits over other products due to better absorption because the magnesium is bound to the chelating amino acid glycine, with a chelated magnesium product like Biogen Magnesium Chelate another highly bioavailable option for those looking to optimise their magnesium status for potential health and performance benefits. 

The best option is to speak to your physician before choosing the right magnesium supplement to meet your specific requirements.