096 0000 736
073 0000 736
0
0

Your shopping cart is empty!

Evolite Nutrition Magnesium Citrate 150 veg caps
10414
12
334грн.
  • VIP: 307грн.
  • GOLD: 317грн.
  • SILVER: 324грн.
Hit sales!
Haya Labs Magnesium Citrate 200mg 50 таб
Haya Labs Magnesium Citrate 200mg 50 таб
10210
4
210грн.
  • VIP: 193грн.
  • GOLD: 200грн.
  • SILVER: 204грн.
New item
KAL Magnesium Malate 400mg 90 tabs
KAL Magnesium Malate 400mg 90 tabs
10453
2
460грн.
  • VIP: 423грн.
  • GOLD: 437грн.
  • SILVER: 446грн.
KAL Magnesium Taurate + 200 mg 90 Tablets
10280
9
699грн.
  • VIP: 643грн.
  • GOLD: 664грн.
  • SILVER: 678грн.
MST Liquid Magnesium Citrate + Вітамін B6 1000 мл
10399
4
668грн.
  • VIP: 615грн.
  • GOLD: 635грн.
  • SILVER: 648грн.
MST Liquid Magnesium Citrate + Вітамін B6 500 мл
10398
5
451грн.
  • VIP: 415грн.
  • GOLD: 428грн.
  • SILVER: 437грн.
MST Magnesium Chelate 240 caps
10400
1
979грн.
  • VIP: 901грн.
  • GOLD: 930грн.
  • SILVER: 950грн.
MST Magnesium Chelate 90 caps
10387
4
596грн.
  • VIP: 548грн.
  • GOLD: 566грн.
  • SILVER: 578грн.
New item
Now Foods Magnesium Glycinate 180 tabs
Now Foods Magnesium Glycinate 180 tabs
10452
1
850грн.
  • VIP: 782грн.
  • GOLD: 808грн.
  • SILVER: 825грн.
Olimp Labs MagMAX B6 50 tabl
10423
7
210грн.
  • VIP: 193грн.
  • GOLD: 200грн.
  • SILVER: 204грн.
OstroVit Magnesium Citrate 200 gram
10364
9
270грн.
  • VIP: 248грн.
  • GOLD: 257грн.
  • SILVER: 262грн.
New item
Solaray Magnesium Citrate 400mg 90 vcaps
Solaray Magnesium Citrate 400mg 90 vcaps
10454
5
430грн.
  • VIP: 396грн.
  • GOLD: 409грн.
  • SILVER: 417грн.
Trec Triple Magnesium Complex 120 капс
10069
2
240грн.
  • VIP: 221грн.
  • GOLD: 228грн.
  • SILVER: 233грн.
Hit sales!
Biotech Magnesium + Chelate 60 caps
Biotech Magnesium + Chelate 60 caps
9496
15
375грн.
  • VIP: 345грн.
  • GOLD: 356грн.
  • SILVER: 364грн.
California Gold Nutrition Magnesium Bisglycinate 60 Veggie Capsules
9813
1
370грн.
  • VIP: 340грн.
  • GOLD: 352грн.
  • SILVER: 359грн.
Showing 1 to 15 of 19 (2 Pages)

How important is magnesium for humans?  Research shows that even a small amount of magnesium can reduce athletic performance .  Despite the key role of magnesium in energy production, many trainers and athletes do not recognize its critical importance for maintaining health and performance. The consumption of magnesium in food has dropped to less than half of what was recorded 100 years ago and is still declining.  However, many scientists believe that the amount of magnesium required for optimal health has been underestimated in the past, and new research suggests that even a small magnesium deficiency can seriously impair athletic performance.

About a quarter of magnesium is found in muscle tissue and three-fifths in bones; but less than 1% of it is found in blood serum. Serum magnesium can be divided into free ionic, complex-bound and protein-bound parts, but it is the ionic part that is considered the most important in measuring magnesium status, since it is physiologically active.

High levels of magnesium are found in unrefined whole grains, such as whole grain breads, as well as green leafy vegetables, nuts and seeds, peas, beans, and lentils (see table below). In f EBCCH, meat and fish, as well as  refined foods is low in magnesium.

Contrary to popular belief, milk and dairy products are not particularly rich in magnesium. The magnesium content of plant foods generally reflects the magnesium concentration in the soil and the growing conditions. 

Table 1: Magnesium Content in Common Foods
Pumpkin seeds (roasted)
Almonds
Brazil nuts
Sesame seeds
Peanuts (roasted, salted)
Walnuts
Rice (whole grain bread)
Whole grain bread
Spinach
Boiled beans
Broccoli
Banana
Potatoes (baked)
White bread
Yogurt (plain, low fat)
Milk
Rice (white)
Cornflakes Honey
Apple
532
300
225
200
183
158
110
85
80
40
30
29
25
20
17
10
6
6
4
0.6
A source; USDA Nutrient Database

The role of magnesium in the body

Magnesium plays a number of roles in the body and is required for more than 325 enzymatic reactions, including those involved in the synthesis of fat, protein and nucleic acids, neurological activity, muscle contraction and relaxation, heart function, and bone metabolism.

ATP metabolism

Even more important is the key role of magnesium in both anaerobic and aerobic energy production, especially in the metabolism of adenosine triphosphate (ATP), the “energy fuel” of the body.

For the synthesis of ATP, magnesium-dependent enzymes called "ATPases" are required. These enzymes have to work extremely hard: the average person can store no more than 3 ounces of ATP, however, during intense exercise, the ATP turnover rate is phenomenal: up to 15 kg of ATP per hour is broken down and reformed (from adenosine diphosphate and phosphate)!

Magnesium deficiency

In adults, magnesium deficiency leads to changes in cardiovascular function  and an increase in blood pressure , impaired carbohydrate metabolism, insulin resistance, and decreased insulin secretion .

Disease conditions that have been associated with magnesium imbalance and deficiency include coronary artery disease, neuromuscular disorders, kidney disease, asthma , migraines, premenstrual syndrome, preeclampsia and eclampsia (both potentially serious complications of pregnancy), bone problems in menopause,  and even obesity!

Recommended dosage of magnesium

The recommended dose of magnesium in the UK (the daily dose sufficient to prevent deficiency in 97.5% of the UK population) is set at 300 mg for men and 270 mg for women The  US recently revised its numbers upward and now recommends 400 mg per day for men aged 19-30 and 420 for those over 30; the figures for women under 30 and over are 300 and 310 mg per day, respectively However, some researchers believe that they should be set even higher - 450-500 mg / day .

Conclusion

The researchers concluded, "That low dietary magnesium in the amounts consumed by some groups of physically active people reduces exercise performance." The mechanisms of this effect are unclear, but it is likely that magnesium deficiency can cause partial disconnection of the respiratory chain, increasing the amount of oxygen needed to support ATP production.

There is also evidence that magnesium deficiency increases energy expenditure and therefore oxygen consumption during exercise, as it reduces the effectiveness of muscle relaxation during exercise, which is an important part of total energy requirements during activities such as cycling .