Magnesium is the fourth most abundant mineral in the human body. 66% resides in our bones, 33% in our skeletal and cardiac tissue and 1% in our blood. Mg is absorbed in the small intestine and excreted through the kidneys. Optimal magnesium levels are critical to performance and quality of life, as magnesium is involved in over 300 essential biochemical reaction in the human body.
Research suggests approximately 54-75% of Americans are magnesium deficient. I see this even more in active populations, as resistance training increases Mg requirements. A case for optimal Mg levels is warranted when you learn the multitude of important functions it serves/supports in the body.
Magnesium deficiency is directly related to constipation, fatigue, insulin sensitivity, hyperactivity in children, inflammation, metabolic syndrome, poor memory, osteoporosis, sleep. stress, and the list goes on.
Getting enough Magnesium
Magnesium is high in several foods: Avocados, dark chocolate, nuts, seeds, fatty fish, leafy greens, whole grains, and legumes. Make sure you’re getting enough of these foods in your diet.
However, the fastest way to rebuild magnesium levels is to supplement. When it comes to supplementing magnesium, not just any supplement will do. I recommend a chelated magnesium “blend” like UberMag. UberMag contains magnesium orotate (good for arteries), magnesium aspartate, magnesium fumarate (cell energetic – ATP), and magnesium taurate (brain function). Different forms of magnesium target different tissues in the body. This accelerates overall absorption and improves Mg levels faster. It also won’t cause the bowel distress a single form taken in high does often causes.
I recommendation approximately 10mg/kg of bodyweight for females and 15-20mg/kg of bodyweight for males taken in small doses throughout the day. The more stressed you are the more you need. The worse your diet is the more you need. The harder you train, the more you need.
I often find people who struggle to sleep get excellent results when they begin a magnesium regiment, as magnesium has an overall calming affect on the nervous system and promotes relaxation. Aside from a well-balanced multi-vitamin, magnesium is my second supplement of choice to build a strong foundation of health.