What can magnesium supplements do for you?
Magnesium is something a lot of people will have heard of and will no doubt have memories from science lessons back in the school days but can magnesium supplements do anything for you?
Magnesium is actually something that is vital for our bodies to work and helps us towards our goals. Some of the things that magnesium is vital for is protein synthesis, muscle and nerve function, blood glucose control and regulating blood pressure. The body also requires magnesium to help produce energy and it plays a big part in contributing to the structural development of bone and also synthesising various anti-oxidants. It also aids in muscle contractions and heart functions.
As you can see, Magnesium is vital to have within our bodies and it can be found within many foods such as green leafy vegetables like spinach, nuts, black beans, potatoes with skin, rice, yogurt and much more. You can also find it in supplement form! I personally take magnesium supplements in the form of ZMA and i actually double dose, taking 4 tablets before bed. A good dose of magnesium can also be found in Warrior Adonis and MusclePharm Armour-V.
Things like alcohol can lower magnesium levels, certain health conditions and also sometimes the kidneys will limit the urinary excretion of magnesium too. Also excessive sweating, which often takes place during some workouts can lead to lower levels of magnesium. If any of these are familiar to you, you may benefit from magnesium supplements. Also if you are regularly exercising you should top up your magnesium levels to continue optimum performance, muscle contractions and protein synthesis.
The magnesium supplements recommended daily requirements (as the government writes anyway) for an adult upper tolerable limits (with no exercise I may add) are around 350-400mg a day. Too much magnesium can result in laxative effects, nausea and things like abdominal cramping. I would advise to start at the lower dose and see what your tolerance is like. Taking the ZMA supplement before bed should allow you to experience a deeper sleep and more recovery. If you need to up the dose due to how much you work out then up it slowly and assess your tolerance until you get to the level that you need.