We all want to improve our peak physical endurance, boost our immune system, increase our energy levels, and generally feel a bit better in our skin. But unfortunately, we live stressful lives, and many of us are suffering from mineral deficiencies that can have a direct impact on our day-to-day productivity. Are you currently feeling a bit more tired than usual? Do you have issues waking up in the morning and your recovery times after workout sessions have started to impact your daily productivity?
You’re not the only one. In fact, I felt the same. After each gym session, the achiness I felt in my muscles was completely unreal. And it’s not even like I was pushing that hard. I tried to stay active and lead a healthy lifestyle, but for some reason I was starting to feel more tired with each passing day.
I had some bloodwork done, and lo and behold, I was suffering from a mild but quite annoying magnesium deficiency. Worst part? It was not even that unsurprising. No less than 45% of Americans are magnesium-deficient, and this trend applies to Australians as well. Therefore, it’s no wonder that magnesium supplements have risen in popularity in recent years.
Even Small Deficiencies Can Add Up
In a way, magnesium deficiencies are a consequence of our lifestyle. Modern diets rely heavily on processed foods, instead of whole grains, leafy greens, and high-quality protein sources. Simply put, we eat like garbage and a lot of us don’t really have a choice, as high-quality food ingredients have transformed into something of a luxury. It’s cheaper, unfortunately, to eat processed foods than to buy the ingredients required for high-quality meals. And this is not ok, as we are slowly but surely destroying our bodies.
Have you noticed that you’re experiencing more intense muscle cramps than you’re used to? Do you always feel like you’re on edge, are you easily irritable, your workout performance has decreased, and are you experiencing frequent palpitations that freak you out? Well, the good news is that it’s probably nothing serious. The bad news, however, is that you might suffer from magnesium deficiency and need to take action.
Usually, the effects are quite mild, and they are not a big deal. But, over time, and especially if your diet is lacking in proper nutrients, the unwanted effects of magnesium deficiency can add up. I’ve met a person in my IBD-recovery group who, because of Crohn’s, was admitted to the hospital with a serum magnesium level of 0.45 mmol/L. He noticed that something was seriously wrong when he almost fainted while trying to make his bed. Is it usually this bad? No. But why risk it?
Why Invest in Magnesium Supplements?
It’s simple. Magnesium is involved in ATP production, and a lack of it can make you weaker, more prone to infections, and also affect your physical performance. Top-shelf magnesium supplements are, if you think about it, an investment in your well-being. Magnesium helps muscles contract and relax; it’s necessary in order to not experience post-workout soreness, is an active component of the parasympathetic system, and it also plays a crucial role in the regulation of your circadian rhythm.
In fact, this is the main reason why my best friend started taking it. Magnesium supplements help with melatonin regulation and are scientifically proven to help you fall asleep faster. Plus, magnesium plays a key role in the regulation of our serum-level glucose and blood pressure, while also helping with chronic inflammation, as it has mild anti-inflammatory properties. In fact, for me, as an IBD patient, this is one of the main reasons why I’ve considered it.
What Differences Should You Feel?
It really depends on your activity levels, the base level of Mg in your bloodstream, and your surrounding environment. For me, at last, I’ve noticed both benefits when it comes to mental fortitude and improvement in my physical function. It was not a dramatic effect, like with caffeine, for example, but magnesium makes me feel less shaky, it calms me down a bit, and it reduces my tension before important but stressful events. In fact, during my university years I used to take magnesium supplements just before having a big test. Honestly, I think it made a difference.
With magnesium supplements, my sleep patterns are more predictable, I have more energy during the day, and most importantly, I no longer feel as fatigued after workouts. I used to dread leg day, as I experienced perhaps the worst calf cramps known to man. But after starting with magnesium, a lot of the unwanted side effects of intense exercise have been significantly reduced. Don’t get me wrong, I still don’t like leg day. But at least now I am no longer forced to skip it.
What Other Supplements Can You Take Alongside Magnesium?
First of all, magnesium works well enough on its own. Are you not really looking to spend extra cash on more than one supplement? Then, sticking with magnesium pills is typically more than enough. However, if you are open to it, taking other supplements such as Vitamin D3 and Zinc, alongside Mg, can be an excellent idea.
Vitamin D3 regulates our immune function, it has a role in hormone production and in order for it to get activated inside our body, Vitamin D3 requires magnesium. Zinc is even more interesting. Zinc and magnesium act as cofactors and contribute quite significantly to the release of neurotransmitters. Magnesium relaxes the nervous system while zinc significantly impacts melatonin production. Likewise, magnesium is necessary for muscle relaxation and bone mineralisation, while zinc is required for the synthesis of collagen.
However, what is interesting is that both zinc and magnesium compete for absorption. This is typically not an issue, but a recommended instruction is to take them a few hours apart. Besides Vitamin D3 and Zinc, you can also take magnesium alongside electrolytes, Vitamin B, or glycine, especially if you are taking Mg as a sleep aid.
