Many of us do not get enough of this essential mineral that is responsible for
keeping our neurological, muscular, metabolic and cardiovascular systems functioning optimally. There are over 300 different biological processes that are magnesium dependent, so not getting enough of it can lead to serious health consequences.
As a personal trainer, my clients often ask me what supplements they should be taking. I highly encourage my clients to replenish their magnesium stores, to aid in performance and recovery. Magnesium plays a major role in muscle contraction and relaxation, and in the production of ATP providing sustained energy for peak athletic performance.
The recommended daily intake of magnesium is 400mg. The Australian Bureau of Statistics found one in three people did not meet their requirements for adequate magnesium intake. Signs of deficiency include leg cramps, fatigue, muscle spasms, weakness, insomnia, loss of appetite, fibromyalgia (muscle pain), anxiety, headaches, restlessness, irritability, sugar cravings, insulin sensitivity, fatigue, and high blood pressure just to name a few.
There are three main reasons we may be magnesium deficient described by Dr Rhonda Patrick. Firstly our consumption of processed micronutrient poor foods and our lack of consumption of micronutrient rich foods, such as leafy greens high in chlorophyll where magnesium is the at the centre of this molecule. Secondly Magnesium absorption, foods containing phytates like legumes and oats bind up magnesium and make it unavailable for absorption. Thirdly excretion, the rate of extreation can be affected and increase with heavy sweating, kidney disease, diabetes, alcohol consumption and other diseases, further depleting our critical stores.
In order to replace and replenish our magnesium stores a diet high in magnesium rich foods is a must. Foods high in magnesium include pumpkin seeds, green leafy vegetables like kale, avocado, probiotic yogurt and dark chocolate. You can also take magnesium supplements, try to avoid taking magnesium tablets as they are the least bioavailable (the amount left to utilise after being broken down) due to the enteric coating. I personally use a high quality topical application, I use saltlabs magnesium oil spray after a workout or their deconstructed bath bomb which is absorbed through the skin transdermally, this is a great option for any one who may have any gut or digestive issues.
So make sure you replace those magnesium stores after your next sweaty workout session, with healthy green leafy vegetables and a quality magnesium supplement.
You can find salt labs magnesium products form https://www.saltlaboratory.com/