Magnesium has become a buzzword in many circles. People hear that if they take magnesium supplements, they can lose weight, treat constipation, or reduce their asthma attacks. If this mineral is so amazing, shouldn’t every person take a supplement?
Before turning to magnesium to improve health, people must know which claims are truthful and which are exaggerations. For example, when a person hears magnesium for bodybuilding will help them get the body they desire, they may want to rush out and buy a supplement. They need to evaluate the claims before spending their money.
What is Magnesium?
As mentioned, magnesium is a mineral the human body uses for several physiological and metabolic functions. It is needed for skeletal muscle, bone, and nerve health. The body uses magnesium to metabolize energy and regulate inflammation. How can it help bodybuilders?
Magnesium and Skeletal Muscle Health
The International Journal of Molecular Science shared information about magnesium supplementation and its role in skeletal muscle health. Researchers wanted to know how magnesium impacts muscle tissue and how it influences oxidative stress and muscle growth or atrophy. The review looked at 20 studies. Bodybuilders train to increase muscle mass and need to know whether magnesium supplements will help them achieve their goals. This review worked to provide the answer to that question and others.
Researchers have learned that magnesium helps an individual build strength and mass. Respiratory function also improves. This mineral protects the muscle from free radicals that can do them harm. It also improves the process through which cells produce energy.
Without magnesium, a person’s metabolism suffers. It helps the body metabolize glucose, lipids, and proteins while minimizing muscle proteolysis, which is calcium-dependent. Magnesium helps prevent muscle atrophy in individuals with muscle wasting. Athletes experience less inflammation and muscle soreness when they have ample magnesium levels. Researchers are also studying how magnesium may help individuals suffering from various other diseases, as this mineral plays a role in many bodily functions.
Upon completing this study, researchers concluded that magnesium is necessary for musculoskeletal health. People with appropriate magnesium levels improve their muscle mass, power, and performance. They also found that magnesium may help improve muscular stem cells while combatting muscle atrophy. Older adults and those with sarcopenia may benefit from increasing their magnesium intake.
Every person should talk to their doctor about magnesium supplements to gain muscle mass and strength. Individuals with medical conditions affecting the muscles may also wish to talk with their medical team about supplementing with this mineral. Many individuals don’t get enough of this mineral from their diet; a supplement can boost their levels. Women tend to be short magnesium by one-third, while mens’ magnesium levels are typically 25 percent low. Magnesium supplements won’t help those with sufficient levels of this mineral.
Increasing Magnesium Naturally
Before taking a magnesium supplement, people should try increasing magnesium-rich foods in their diet. Leafy greens are an excellent source of this mineral, and a person might consume more beans and legumes. Whole grains, nuts, seeds, and diary products are also high in magnesium.
A person should always talk to their doctor before taking a new supplement. Excessive magnesium could lead to nausea, vomiting, and other gastrointestinal issues. In addition, magnesium supplements may interact with some prescribed and over-the-counter medications, so it’s always best to be safe than sorry. A doctor is the best person to speak to about magnesium supplements to confirm they are safe.
