Magnesium: What is it and what is it good for?
- Reading time: 10 min.
Magnesium is found in all cells in our body. It plays a role in our energy metabolism, muscle function, and the maintenance of our teeth, among other things. Want to learn more about this important mineral for bodybuilding? We have gathered all the functions of magnesium for you, as well as researched the symptoms of a deficiency. It is particularly useful for (strength) athletes to know more about this mineral. Therefore, this article explains everything you need to know about magnesium and its benefits!
What is magnesium?
Magnesium is a mineral that our body uses to maintain bones and muscles. It also plays a role in the energy production of body cells, the transmission of signals between (nerve) cells and nerve pathways, and the proper functioning of various enzymes.
For the chemists among us: magnesium has the symbol Mg and atomic number 12. It is a silver-white alkaline earth metal. It is named after the Magnesia district in Thessaly, Greece.
Magnesium absorption occurs at the end of the small intestine. Your body does not absorb all the magnesium from food. This usually varies from 20 to 60%, depending on the amount of magnesium in food. The more magnesium is present, the lower the percentage that your body absorbs in the small intestine.
Magnesium has the following functions in our body:
- Magnesium contributes to the maintenance of normal bones
- Magnesium plays a role in the cell division process
- Magnesium contributes to normal protein synthesis
- Magnesium helps maintain a normal electrolyte balance
- Magnesium contributes to normal energy-yielding metabolism
- Magnesium contributes to the maintenance of normal teeth
- Magnesium contributes to normal psychological function
- Magnesium supports normal muscle function
- Magnesium helps reduce fatigue
- Magnesium contributes to the normal functioning of the nervous system
As you can see above, magnesium is one of the most important vitamins and minerals for athletes. Supporting bones, protein synthesis, energy production, and muscles provides strength athletes with a good reason to ensure they get enough magnesium.
Where is Magnesium Found?
Since magnesium is important for athletes, you might want to know where this mineral is found. Magnesium is present in, among other things, grain products, nuts, dairy products, and legumes. However, meat and water can also contribute to magnesium intake. Below, we discuss some good sources of magnesium.
Nuts are rich in magnesium. A handful of almonds (30 grams) contains about 45 mg of magnesium. Peanuts and Brazil nuts also contain a lot of this important mineral. A handful of peanuts contains nearly 65 mg, while Brazil nuts contain even 123 mg (which is almost 33% of the recommended daily allowance, RDA).
Although spinach is known for its iron content, this favorite of Popeye is also ideal for combating magnesium deficiency. A 100-gram serving of fresh spinach contains 12% of the RDA.
We should not forget seeds and kernels as magnesium-rich food sources. Sesame seeds contain 105 mg of magnesium per 30 grams, while chia seeds have 99 mg. You can easily mix these seeds and kernels into your yogurt or shake to increase your magnesium intake.
Bananas are also often praised for their magnesium content. It is true that there is a fair amount of magnesium in a banana—27 mg per 100 grams. However, compared to the products mentioned above, it is relatively modest.
It’s important to note again that the absorption of magnesium in the body is not optimal. Not everything is absorbed in the small intestine, with the absorption rate ranging from 20 to 60 percent. Furthermore, the higher the magnesium content in a product, the lower the percentage that is absorbed. In practice, it is thus more challenging to get a lot of magnesium than the nutritional values suggest.
Which Foods are High in Magnesium?
Now you know that nuts, seeds, spinach, and grain products are high in magnesium. Curious about which foods contain magnesium? Below, we have created a handy table with the number of milligrams.
30 grams of almonds | 45 mg magnesium |
30 grams of peanuts | 65 mg magnesium |
30 grams of Brazil nuts | 123 mg magnesium |
100 grams of cooked spinach | 78 mg magnesium |
100 grams of cooked whole wheat pasta | 47 mg magnesium |
150 ml of semi-skimmed milk | 18 mg magnesium |
35 grams of whole grain bread | 19 mg magnesium |
100 grams of lentils | 110 mg magnesium |
100 grams of dark chocolate | 230 mg magnesium |
100 grams of banana | 27 mg magnesium |
However, we should note a small caveat regarding grain products, such as whole grain bread. These contain phytic acid, which is referred to as an anti-nutrient because it can inhibit the absorption of minerals like magnesium, iron, zinc, and calcium. So, keep this in mind when considering your daily magnesium intake.
How Much Magnesium Do You Need Per Day?
How much magnesium should you consume to benefit from its advantages? The recommended daily allowance (RDA) for adult men is 350 mg and for women, about 300 mg. This mineral cannot be produced by your body, so it must be obtained through your diet.
For strength athletes and bodybuilders, the magnesium requirement may be higher, by about 10 to 20 percent. This is because athletes lose more magnesium through sweat and urine than average.
This recommended daily allowance of magnesium can be met with a normal and varied diet. However, keep in mind the absorption rates of magnesium in your body and the phytic acid from grain products. In practice, you may need more magnesium than you would initially think if you look solely at the RDA.
Taking magnesium supplements or using magnesium oil/powder is not immediately necessary in that case. However, it may be needed if you are not getting enough magnesium from your diet, for example, due to an allergy or specific diet.
Magnesium Deficiency
Fortunately, the likelihood of a magnesium deficiency is not very high. It is found in many different foods, making it quite feasible to obtain enough magnesium from your diet. However, a deficiency can occur if your kidneys or intestines do not function properly. In that case, your body does not absorb magnesium from your food effectively. Deficiencies can also arise when following a crash diet.
If you think you may have a magnesium deficiency, we recommend contacting your doctor. By having your levels checked, you can be sure whether it’s necessary to take additional magnesium. In this blog, you can read more about magnesium deficiency.
Symptoms of Magnesium Deficiency
When you have a deficiency in magnesium, it can manifest in various ways. Since this mineral is important for many different aspects of health, it can be quite challenging to determine whether a magnesium deficiency is the issue. If you have a magnesium deficiency, here are some of the symptoms:
- Muscle cramps
- Lethargy and fatigue
- Reduced appetite and sometimes even nausea or vomiting
- A less healthy and functioning cardiovascular system and skeleton
The last symptom is particularly difficult to determine without professional measurement. When deficiencies are severe, even more symptoms can occur:
- Numbness and tingling in the skin of the feet or fingers
- In extreme cases, it can lead to seizures, disruptions in normal heart rhythm, or even changes in personality.
Side Effects of Too Much Magnesium
You cannot consume too much magnesium through your diet. Your body carefully regulates the absorption of the mineral, and there is no upper limit for magnesium from food. An excess of magnesium only occurs when you use supplements. This includes magnesium pills, tablets, powders, or oil. The acceptable upper limit for supplementation is 250 mg of magnesium per day, in addition to what you obtain from food.
Curious about the side effects of excess magnesium? When you take too much from supplements, it can lead to gastrointestinal issues such as diarrhea, nausea, and stomach or intestinal cramps.
Different Forms of Magnesium
Magnesium is available in various forms. We distinguish between organically bound magnesium (natural) and inorganically bound magnesium (synthetic). Organic magnesium is better absorbed by your body. Pay close attention to this when purchasing magnesium supplements.
When you buy magnesium, you will often encounter different forms. Consider magnesium citrate, bisglycinate, taurate, malate, oxide, sulfate, and so on. Various molecules are added to the supplement to enhance its absorption. These can be organic acids (like citrate and malate) or amino acids (like taurate and (bis)glycinate). The absorption of all these forms is better than that of inorganic magnesium.
Organic (well-absorbed) |
Inorganic (less well-absorbed) |
---|---|
Magnesium bisglycinate | Magnesium oxide |
Magnesium citrate | Magnesium carbonate |
Magnesium picolinate | Magnesium sulfate |
Magnesium taurate | |
Magnesium chloride |
Magnesium Citrate
Citrate itself is a substance that is naturally found in citrus fruits, which is why it has a sour taste. Magnesium citrate is one of the most common forms of magnesium and is significantly less expensive than other forms.
Because it is an organically bound form of magnesium, it is well absorbed by your body. Magnesium citrate is therefore popular among athletes and bodybuilders. It is available in tablet form, but also in powder form. The advantage of magnesium citrate is that your body can absorb this form better than pure magnesium.
Magnesium Bisglycinate
Magnesium bisglycinate is a combination of magnesium with bisglycinate. The body does not see this form as a mineral, but as an amino acid, which benefits absorption in the body. This is because the body absorbs amino acids better than minerals. Additionally, magnesium bisglycinate prevents binding with phytates and phosphorus (these substances inhibit magnesium absorption).
Magnesium Powder, Salts, and Oil
Many athletes choose magnesium or pills for an easy way to supplement magnesium. However, there are other options available. You can also consume magnesium in powder form, salts, and oil. Magnesium powder, like tablets, capsules, or pills, contains a form such as citrate. Instead of swallowing tablets, you can mix the powder with water or stir it into your quark or yogurt.
Nowadays, magnesium baths are very popular among athletes. In this case, you soak in a bath with magnesium salt, also known as flakes. You can do this in a bathtub, but you can also use it in a foot bath. In this instance, magnesium is absorbed through the skin, eliminating the need to take powders or tablets. An added benefit is that you can relax while soaking in the bath, which also aids recovery.
Magnesium oil works in a similar way. By applying this magnesium oil to your skin, it is absorbed into your body. Athletes often use the oil or spray directly on the muscles they are experiencing discomfort with. Stiff or sore muscles? You can target these areas with magnesium oil.
Buying Magnesium Tablets or Pills from XXL Nutrition
Do you do strength training or bodybuilding and want to increase your magnesium intake? Then you’re at the right place with XXL Nutrition. Our Magnesium Citrate contains 200 mg of magnesium per tablet. Since only citrate is used, the tablets are quickly absorbed by the body. Not in the mood to take tablets? Then Magnesium Shot is a good alternative. Each shot of Magnesium Shot contains a whopping 300 milligrams of tri-magnesium citrate, one of the best available forms for your body.
You can also choose Cal & Mag, a combination of calcium and magnesium. Calcium and magnesium are considered the two most important minerals for active athletes. Both minerals play a key role in numerous bodily processes. Healthy athletes, therefore, ensure a high daily intake of calcium and magnesium.
Important Vitamins for Athletes
- Vitamine B
- Vitamine C
- Multivitamins
- Omega 3
- Vitamine D
- IJzer
- Zink
- Melatonine
- Probiotica
- Collageen
- Ashwagandha
Sources