Top 3 Magnesium Supplements – Relax Tight Muscles

human flag calisthenics

Posted On October 29, 2020

Sometimes the things our bodies lack are the most insignificant, forgotten aspects of our nutrition – but they are enough to stagnate progress and to start a cascade of mediocrity. It’s important to understand what our bodies require to reach and maintain, optimal performance and recovery in calisthenics and other hardcore sports. Magnesium is one such forgotten element that can make a world of difference.  

Table of Contents
1. What Is Magnesium?
2. Where Is Magnesium Found?
3. Benefits Of Supplementing Magnesium
4. Mechanism Of Action – Muscle Relaxation
5. Types Of Magnesium Supplements

What Is Magnesium?

Magnesium is a micronutrient – that is, it’s an essential nutrient that you need to take in regular small dosages either through your diet or through supplementation. This is because Magnesium is a water soluble ion, and is shed in the bathroom through excretion and also through sweat.

Magnesium has many biochemical interactions in our bodies – including for charge balance, neural signalling, bone structure, and as a coenzyme for many enzymes (meaning it is involved in many chemical reactions within our bodies).  

Summary

Magnesium is an important element that has many biochemical and structural uses in the human body. 

Where Is Magnesium Found?

Magnesium is a key component of chlorophyl, the pigment that is responsible for photosynthesis and that is responsible for the green colour of plants. Therefore, green plants are rich sources of magnesium, but the mineral is also found in nuts, cereals, dairy and meat.

The increase in food production and the resulting depletion of soil has caused a decrease in Magnesium concentration in our diets, and for many has caused Magnesium deficiency. Daily recommended intake for Magnesium is approximately 420mg/day for men and 320mg/day for women on average – this is dependent on age, activity levels and mass.

If you feel you are not getting sufficient Magnesium, a great option to consider is supplementation. Magnesium supplementation can come in many forms both chemically and physically. The rest of the article will explore the best Magnesium Supplements on the market.

Summary

Magnesium is found in green plants, cereals, nuts, and animal products. On average, adult men need 420mg/day and adult women need 320mg/day.   

magnesium green vegetables (2)

Benefits Of Supplementing Magnesium

Magnesium Deficiency Symptoms

 

  • Muscle twitches and cramps
  • Mental disorders such as depression and anxiety
  • Osteoporosis
  • Fatigue and Muscle Weakness
  • High Blood Pressure
  • Asthma
  • Irregular Heartbeat

Magnesium deficiency can lead to various alignments. For calisthenics athletes perhaps the most pertinent is muscle tightness, muscle knots and cramps. These muscle ailments are inevitable when exercising at a high intensity in calisthenics. Even with massages, foam rolling and muscle relaxation techniques; these muscle conditions can persist. 

Often the best thing to do is to try Magnesium supplementation. Magnesium can quickly and effectively fix lasting muscle tightness that physical techniques can only temporarily fix. The chemistry of Magnesium allows it to relax muscles in a fundamental way, where many physical techniques are superficial and do not have pertinent effects on deep tissue. 

Mechanism Of Action For Mg2+ Muscle Relaxation

 

Muscle contraction is dependent on Calcium (Ca2+) binding proteins such as Myosin and Calmodulin. Magnesium (Mg2+) can bind many of the sites that calcium can, and therefore can reduce the binding of calcium. Magnesium’s ability to bind sites that would otherwise be available for calcium, is thought to potentially contribute to muscle relaxation.

Source: https://pubmed.ncbi.nlm.nih.gov/7286246/

Types Of Magnesium Supplements For Calisthenics

Magnesium supplements generally come in 2 forms – powders and pills. Magnesium powders are generally flavoured and dissolve in water. This is a great option if you create protein smoothies, as the magnesium can be added to the blender mix. Magnesium tablets come in convenient, easy to swallow pills. This option is generally more convenient if you are only supplementing with Magnesium and do not have time to dissolve the powder option.

magnesium powder supplement
magnesium pills

Written by Vic

Melbourne-based Personal Trainer, Calisthenics Athlete and the Founder of Street Workout St Kilda. Super passionate about bodyweight training and the art of movement.
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