Magnesium – An Essential Mineral to Athletes

Simply put, athletes need more nutrients than those that are less active. The increase demands on their bodies need to be replenished with nutrients; macronutrients: carbos, protein and fat for energy) and micronutrients: minerals & vitamins for bodily function stuff. My grumble today is the one mineral that’s often overlooked and underappreciated ~ Magnesium ~ “Huh!?” that’s the typical response I get back from my patients/athletes. Ask yourself, name all the minerals you can think of that is crucial for you…. Calcium, iron, zinc… what else?

Where do we see Magnesium in action…. Hmmm, let’s keep it simple…Magnesium is involved in over 300 chemical/enzymatic reactions in our body, nearly every function and tissue of the body utilizes magnesium

· essential for protein digestion, energy production and nerve/muscle message transmission.

· strengthens bone and teeth by and assisting in the absorption of calcium (it's the same reason you start to see lots of Calcium supplements are combined with Magnesium... and the ratio of the two minerals is 2 part Calcium to 1 part Magnesium)

· used to relax the muscles ~ assists in cellular metabolism and the production of energy, in collaboration with enzyme activity.

· used for muscle tone of the heart and assists in controlling blood pressure.

· along with vitamin B12, it prevents certain type of kidney stones.

· It helps prevent depression, dizziness, reduces cholesterol levels, muscle twitching

· reduces the risk of cardiovascular diseases

· assists the parathyroid gland to process vitamin D, which is part of the bone building process

· has proved beneficial in treating bronchial asthma and migraine headaches.

· supports the immune system

· helps regulate blood sugar levels, promotes normal blood pressure, and is actively involved in protein synthesis.

· helps in the bio-synthesis of collagen ~ tissue strenght

· Magnesium is particularly important for maintaining a normal heart rhythm and is used by physicians to treat irregular heartbeat (arrythmia).

· Magnesium may also be beneficial for bladder problems in women.

As you can see, it’s pretty much used everywhere and used all the time.

For however much we use Magnesium, we certainly don’t take in enough… few studies says the average adult is only taking in 70% or so of the RDI.

Magnesium deficiency may manifests with insomnia, irritability, poor digestion, rapid heartbeat, dizziness, mild muscle weakness & twitching, seizures, and tantrums. Other conditions related to Magnesium deficiency include:

· diabetes

· cardiovascular diseases (fatal cardiac arrhythmia, hypertension, sudden cardiac arrest)

· asthma

· chronic fatigue and chronic pain syndrome

· depression

· irritable bowel syndrome

· pulmonary disorders

· PMS

· kidney stones

Well, what’s the Magnesium RDI, you ask…here’s what the government says we need:

RDI Magnesium requirements:

Children:

· 1-3 years old: 80 milligrams

· 4-8 years old: 130 milligrams

· 9-13 years old: 240 milligrams

· 14-18 years old (boys): 410 milligrams

· 14-18 years old (girls): 360 milligrams

Adult females: 310 milligrams

Pregnancy: 360-400 milligrams

Breastfeeding women: 320-360 milligrams

Adult males: 400 milligram

** If you’re following the government’s requirement, you’re missing it!**

Here’s the most logical recommendation I’ve found:

2.7mg for every 1 pound of body weight per day.

I’ll let you do the math. For me, I need approximately 440 g of Magnesium a day. For those of you who exercises regularly (even for the regular weekend warriors), see if you're taking in enough Magnesium to keep up with what you do.

Where can you find Magnesium aside from the inside plastic bottles?

Foods that provide over 100 milligrams of magnesium per serving include:

· Trail mix

· Halibut

· Cooked spinach & other green leafy vegetables

· Roasted pumpkin seeds

· Black beans

· High fiber bran cereals, like All Bran

· Brazil nuts

· Lima beans

Other magnesium rich food includes apples, apricots, avocados, banans, blackstrap molasses, dulse, figs, green leafy vegetables, kelp, salmons, soybeans, watercress. Herbs that contain magnesium includes alfalfa, catnip, chamomile, licorice, paprika, parsley, red clover and sage.

Remember, the intake of alcohol, usage of diuretics, diarrhea, the presence of fluoride, and high levels of zinc and vitamin D all increase the body's need for magnesium. Large amount of fats, cod liver oil, calcium, vitamin D, and protein decrease the absorption of Magnesium. Foods high in oxalic acid (almonds, chard, coca, rhubarb, spinach and tea) hinder the absorption of Magnesium.

Also, magnesium is a highly soluble mineral… ie. dissolves or disappears easily when you cook it… so go easy and eat it raw if you can, and don’t over cook your veggies.

What’s in Your Bottle?

My DaVinci multi-vitamins contains approximately 70mg of Magnesium… that’s if I’m well-behaved, taking it twice a day. DaVinci Laboratoes Spectra: 180mg

Metagenics Essential Wellness for Men: 63mg

Metagenics Essential Wellness for Women: 125mg

Centrum: 50mg

Centrum Advantage: 100mg

Centrum Performance: 50mg

One A Day Essential: NONE!

One A Day Energy: 40mg

One A Day Maximum: 100mg

Gatorade: NONE!

I hate to make things more complicated, but with vitamins, the question of solubility and bioavailability also arises (ie. it's in the bottle, but can the body break it down? and can the body absorb it and use it?!?... hmm...) that's why i prefer to get my vitamins and minerals from good nutrtious habits and use a multi-vitamin just to fill in the rest (knowing I can't get it all from my less than perfect diet.)

I’d love to hear back from you and to see which vitamins you’re taking and how much Magnesium is in your diet.

And remember, moderation is key. If you end up taking too much Magnesium, diarrhea is the consequences.