Magnesium provides a wealth of benefits to humans, with more than 300 enzymes depending on sufficient stores of this key mineral to function correctly. Charles Poliquin, the Canadian strength coach who has trained many Olympians across different sports, highlights magnesium as one of the most important minerals for daily health and athletic performance and emphasizes that his tests show magnesium deficiency in 100 percent of new trainees. Magnesium malate, a form of the mineral bound to malic acid, stands out as one of several magnesium supplements available to address these concerns.
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Whether you are an athlete or just a member of the general public, good sleep remains a vital ingredient to healthy living. Magnesium deficiency can leave you unable to drop into a restful sleep. Carolyn Dean MD, a naturopathic practitioner and the author of “The Magnesium Miracle,” explains that sleep involves five stages of sleep, and that the brain requires sufficient magnesium to enter the two deepest stages. Common signs of magnesium deficiency include consistently waking before the alarm and feeling unrefreshed regardless of how long you have slept.
Cramps can occur at any time, but may come on with particular frequency following exercise that produces lactic acid. However, some people do not suffer with cramps, and it may be that their magnesium status is the key. The body uses calcium ions in order achieve contractions of actin and myosin filaments; the combined effort of these tiny dynamic proteins produces tension in the muscle. However, magnesium ions are needed to reverse these contractions and relax the muscle, and when the body lacks supply of this mineral, cramps occur. Use of magnesium malate can eliminate cramps and other related muscular symptoms, such as the involuntary twitching of small muscles like the eyelid.
Your hydration depends on more than simply your water intake. One of the main factors in the hydration of the body involves the osmotic forces generated by minerals. Dean explains how these minerals must remain present in the right amounts, both inside and outside cells, in order to draw water into specific compartments of the body and maintain adequate hydration. Potassium levels should stay high inside the cells, sodium should dominate outside the cells and magnesium ensures that both minerals stay where they belong. While a good diet normally satisfies requirements for potassium and sodium, magnesium intake often falls short. Dean recommends 600 to 900 mg of magnesium per day, in bioavailable forms like magnesium malate.
- Poliquin Institute: Magnesium
- “The Magnesium Miracle”; Carolyn Dean MD; 2006.