Magnesium Food Supplement

Magnesium is the 4th most abundant mineral in our body. It is vital for the production of cellular energy, the transmission of nerve impulses, but also muscle relaxation after contraction. However, magnesium deficiencies are also among the most common, which can lead to more fatigue! The magnesium food supplement therefore supports your sporting efforts: find out how.

Why is it interesting to take magnesium as a supplement?

Magnesium is crucial for health, playing a role in over 300 biochemical reactions in our bodies . It is also important for the stabilization of other minerals like calcium and potassium , as well as vitamins like vitamin D. It is vital for functions such as energy production, muscle and nerve regulation, and bone health. Unfortunately, magnesium deficiency is common, affecting up to 70% of adults and 90% of adolescents (1), which can compromise various aspects of health. In fact, our bodies contain about 25 grams of magnesium, mainly stored in bones, muscles, and nerve tissues. Since our bodies cannot produce or store magnesium on their own, it is essential to ensure a regular intake through diet and, if necessary, a magnesium supplement.

Magnesium food supplement: what are the benefits?

Improved muscle performance

Magnesium plays a critical role in muscle contraction and relaxation . It acts as a regulator of muscle contraction by interacting with calcium, which stimulates contractions. By regulating the activity of calcium, magnesium ensures efficient muscle contractions and prevents cramps. A magnesium supplement helps control the entry and exit of calcium into muscle cells, acting as a natural blocker when needed. This helps prevent overstimulation of muscles, which can lead to cramps and excessive tension.

Reduction of fatigue

Magnesium is vital for energy production at the cellular level. It participates in the creation of ATP (adenosine triphosphate), the main source of energy in cells, through its role in the Krebs cycle. By participating in the Krebs cycle and activating ATPase (an enzyme that releases energy stored in ATP), magnesium helps optimize energy production during exercise. Thus, a magnesium dietary supplement is useful to promote the conversion of glucose into usable energy . An adequate amount of magnesium allows for more efficient energy metabolism, thus reducing fatigue and increasing endurance.

Improved recovery

Magnesium also helps reduce inflammation and manage the physiological stress experienced during intense exercise, contributing to faster recovery. This mineral can reduce levels of CRP (C-reactive protein) and other inflammatory markers in the body. It influences various anti-inflammatory processes and helps regulate the body’s response to stress (including reducing stress hormones such as cortisol), to aid recovery and reduce muscle soreness after exercise.

Stress

Magnesium appears to play a role in regulating cortisol levels1 . Cortisol is a hormone secreted in large quantities during stressful situations. Magnesium is also known as a calcium antagonist, meaning that it blocks the entry of calcium into the muscle cells of the arteries, thus allowing arterial relaxation and a fortiori a positive action on blood pressure. By inhibiting the action of calcium, magnesium also helps regulate nervous activity. But be careful, it is important that your magnesium intake is stable and regular because stress promotes its elimination.

What minerals work synergistically with magnesium?

Whether obtained through food or a health food supplement , magnesium works in synergy with several essential minerals to optimize various biological functions in the body:

• Zinc : Magnesium and zinc are involved in protein synthesis, immune function, and energy metabolism.
• Iron : Magnesium improves iron absorption and helps in the formation of hemoglobin, essential for oxygen transport.
• Chromium : Magnesium and chromium together contribute to the regulation of glucose metabolism.
• Electrolytes (potassium, sodium): Magnesium, along with other electrolytes such as potassium and sodium, is crucial for maintaining electrolyte balance and therefore influencing blood pressure, hydration, and nerve function.
• Multiminerals : A multimineral supplementation approach that includes magnesium ensures a balanced interaction of all essential minerals.

Please note that a mineral food supplement is not intended to replace a balanced diet, but rather to support your efforts and fill any deficiencies, whatever the reason.

Sources:

(1) https://www.anses.fr/fr/system/files/PASER-Ra-INCA2.pdf