{"id":288133,"date":"2021-08-16T15:28:22","date_gmt":"2021-08-16T13:28:22","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=288133"},"modified":"2024-05-09T07:32:45","modified_gmt":"2024-05-09T05:32:45","slug":"magnesium-affects-your-health-and-muscle-mass","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/magnesium-affects-your-health-and-muscle-mass\/","title":{"rendered":"Cramps, Fatigue, Irritability or Sleep. What Else Does Magnesium Affect?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/magnesium-affects-your-health-and-muscle-mass\/#What_exactly_is_magnesium_and_what_is_its_function_in_the_body\" title=\"What exactly is magnesium and what is its function in the body?\">What exactly is magnesium and what is its function in the body?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/magnesium-affects-your-health-and-muscle-mass\/#What_are_signs_of_magnesium_deficiency\" title=\"What are signs of magnesium deficiency?\">What are signs of magnesium deficiency?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/magnesium-affects-your-health-and-muscle-mass\/#What_can_cause_a_lack_of_magnesium\" title=\"What can cause a lack of magnesium?\">What can cause a lack of magnesium?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/magnesium-affects-your-health-and-muscle-mass\/#How_can_magnesium_deficiency_manifest_itself\" title=\"How can magnesium deficiency manifest itself?&nbsp;&nbsp;\">How can magnesium deficiency manifest itself?&nbsp;&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/magnesium-affects-your-health-and-muscle-mass\/#4_areas_of_life_that_a_sufficient_intake_of_magnesium_can_help_you_with\" title=\"4 areas of life that a sufficient intake of magnesium can help you with\">4 areas of life that a sufficient intake of magnesium can help you with<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/magnesium-affects-your-health-and-muscle-mass\/#1_Magnesium_supports_sporting_performance\" title=\"1. Magnesium supports sporting performance\">1. Magnesium supports sporting performance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/magnesium-affects-your-health-and-muscle-mass\/#2_Magnesium_reduces_unpleasant_PMS_symptoms\" title=\"2. Magnesium reduces unpleasant PMS symptoms\">2. Magnesium reduces unpleasant PMS symptoms<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/magnesium-affects-your-health-and-muscle-mass\/#3_Magnesium_promotes_proper_mental_function_and_stress_management\" title=\"3. Magnesium promotes proper mental function and stress management&nbsp;\">3. Magnesium promotes proper mental function and stress management&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/magnesium-affects-your-health-and-muscle-mass\/#4_Better_quality_sleep_by_calming_the_mind_and_body\" title=\"4. Better quality sleep by calming the mind and body\">4. Better quality sleep by calming the mind and body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/magnesium-affects-your-health-and-muscle-mass\/#What_to_eat_for_enough_magnesium_in_the_body\" title=\"What to eat for enough magnesium in the body?\">What to eat for enough magnesium in the body?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/magnesium-affects-your-health-and-muscle-mass\/#How_to_increase_magnesium_intake_from_your_diet\" title=\"How to increase magnesium intake from your diet?\">How to increase magnesium intake from your diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.com\/blog\/magnesium-affects-your-health-and-muscle-mass\/#Daily_recommended_intake_of_magnesium\" title=\"Daily recommended intake of magnesium\">Daily recommended intake of magnesium<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.com\/blog\/magnesium-affects-your-health-and-muscle-mass\/#What_form_of_magnesium_in_food_supplements_is_the_best\" title=\"What form of magnesium in food supplements is the best?\">What form of magnesium in food supplements is the best?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.com\/blog\/magnesium-affects-your-health-and-muscle-mass\/#What_does_magnesium_help_with\" title=\"What does magnesium help with?\">What does magnesium help with?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.com\/blog\/magnesium-affects-your-health-and-muscle-mass\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Magnesium is a mineral that probably deserves a lot more attention than it&#8217;s currently receiving. It is sufficient to have an intake less than 1 gram of magnesium a day, it has so many tasks to do in the body that it may not know what to do first. <strong>It is involved in more than 300 chemical reactions, which are essential for the proper functioning of the human body.<\/strong> These include the production of energy, proteins or properly functioning muscles.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Even though <a href=\"https:\/\/gymbeam.com\/magnesium\" class=\"ek-link\">magnesium<\/a> is found in ordinary foods, some people still have its deficiency. In this article, you will learn how magnesium deficiency can manifest itself and who is most often affected. You will also find that it can help to improve sports performance or for a better quality sleep. Last but not least, you will also get acquainted with food sources and recommended daily intake.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_exactly_is_magnesium_and_what_is_its_function_in_the_body\"><\/span>What exactly is magnesium and what is its function in the body?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/magnesium\" target=\"_blank\" aria-label=\"Magnesium (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Magnesium<\/a><\/span>, is a mineral all of us need for proper functioning of the muscles, heart and brain. It is necessary for the transmission of nerve impulses.<strong> It is one of the essential nutrients that the body<\/strong> <strong>cannot produce on its own<\/strong>, so it must be ingested regularly via our diet. After passing through the digestive system, it is stored mainly in the bones and muscles, from which it is then distributed where needed. A 70 kg person can contain around 24 g of magnesium. Unused and excess amounts are then excreted out of the body in urine. <span style=\"color: #ff6600\">[1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/IMG_5366-843x1124.jpg\" alt=\"What are the effects of magnesium?\" class=\"wp-image-286003\" title=\"What are the effects of magnesium?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_5366-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_5366-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_5366-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_5366-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_5366-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Why is magnesium so important in the body?<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>More than 300 enzymatic reactions in the body depend on it<\/strong>, which play an important role in energy production not only for working muscles, protein formation, blood sugar level or blood pressure control.<\/li>\n\n\n\n<li><strong>It is needed for the synthesis of DNA<\/strong>, which carries genetic information and is contained in almost every human cell.<\/li>\n\n\n\n<li><strong>It plays a role in the production of an antioxidant called glutathione peroxidase<\/strong>, promoting natural protection against oxidative stress and premature cell ageing.<\/li>\n\n\n\n<li><strong>It helps to reduce fatigue and exhaustion<\/strong> by participating in ATP energy production and helps stabilise blood sugar levels.<\/li>\n\n\n\n<li><strong>It helps to prevent cramps<\/strong> as the muscle moves, alternating between contraction (shortening) and relaxation (relaxation). The contraction releases calcium, which is then blocked by magnesium, leading to relaxation. In the case of magnesium deficiency, the muscle does not relax, and an unpleasant cramp can occur.<\/li>\n\n\n\n<li><strong>It promotes bone health<\/strong> by playing an important role in bone formation.<\/li>\n\n\n\n<li><strong>It contributes to the proper functioning of the psyche and nervous system<\/strong> because it is involved in the transmission of signals between the muscles and nerves. Furthermore, it also regulates some receptors in the brain that are linked to learning and memory.&nbsp; &nbsp;<span style=\"color: #ff6600\">[3-5]<\/span><\/li>\n<\/ol>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_are_signs_of_magnesium_deficiency\"><\/span>What are signs of magnesium deficiency?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The average person living in a developed country takes in less and less magnesium from their diet. At the end of the 19th century, the normal daily intake of this mineral was around <strong>500 mg<\/strong>. One hundred years later, this has reduced to an average of <strong>175-225 mg<\/strong> <strong>daily<\/strong>. This is more than <strong>half the decrease<\/strong>. A study conducted in the United States of America came up with such conclusions. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It&#8217;s probably due to the modern (Western) way of eating. This is characterised by a greater representation of highly processed industrial foods, which typically have an excess of fats, simple sugars and are nutritionally poor. On the contrary, <strong>the diet of the typical inhabitant of a developed country often lacks basic raw<\/strong> <strong>ingredients<\/strong>, such as legumes, nuts, fruits, and vegetables, which naturally contain magnesium and are generally nutritionally richer. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What is the average intake of magnesium in the countries studied?&nbsp;<\/h3>\n\n\n\n<p><strong>Magnesium intake has been monitored in several countries with the following results:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>In a study of 16,000 people in Germany, researchers found that <strong>33.7%<\/strong> of them had a lower intake of magnesium than the daily recommended use. <span style=\"color: #ff6600\">[7]<\/span><\/li>\n\n\n\n<li>In a Mexican study of 1972 adults,<strong> 37.6%<\/strong> of study participants were found to be magnesium deficient. <span style=\"color: #ff6600\">[8]<\/span><\/li>\n\n\n\n<li>According to population studies, nearly half <strong>(48%)<\/strong> of the U.S. population receive less magnesium than its recommended daily intake.<span style=\"color: #ff6600\"> [9]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Sufficient magnesium intake is even more important in athletes, but they have also been found deficient:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>After 8 years of monitoring Britain&#8217;s elite athletes, <strong>22%<\/strong> of them were found to have low levels of magnesium in their bodies. A link between magnesium deficiency and a <strong>higher incidence of<\/strong> <strong>muscle injury<\/strong> or tendon pain has also been discovered. <span style=\"color: #ff6600\">[10]<\/span><\/li>\n\n\n\n<li>After a comprehensive comparison of several studies, it was found that <strong>most of the athletes studied did not have a sufficient<\/strong> <strong>intake of magnesium<\/strong>, which may compromise their physical performance. <span style=\"color: #ff6600\">[11]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/DSC09912-1124x750.jpg\" alt=\"Magnesium is important for the psyche and reduces fatigue and exhaustion\" class=\"wp-image-286166\" style=\"width:843px;height:563px\" title=\"Magnesium is important for the psyche and reduces fatigue and exhaustion\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/DSC09912-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/DSC09912-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/DSC09912-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/DSC09912-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_can_cause_a_lack_of_magnesium\"><\/span>What can cause a lack of magnesium?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/chelated-magnesium-gymbeam.html\" target=\"_blank\" aria-label=\"Magnesium (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Magnesium<\/a> deficiency may not only be due to <strong>low intake or<\/strong> <strong>impaired absorption.<\/strong> Other factors listed below also play a role. <span style=\"color: #ff6600\">[12-14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li><strong>Health problems:<\/strong> in some cases, magnesium deficiency is caused by certain conditions, such as Crohn&#8217;s disease, diabetes, indigestion or poorly functioning kidneys.<\/li>\n\n\n\n<li><strong>Medication:<\/strong> some medicines affect the absorption process of magnesium and may be responsible for the lack of magnesium in the body.<\/li>\n\n\n\n<li><strong>High alcohol intake:<\/strong> this causes higher losses of magnesium through the excretory system.<\/li>\n\n\n\n<li><strong>Excessive sweating:<\/strong> magnesium is one of the electrolytes that we naturally lose through sweat. Long-term, massive sweat losses may be responsible for the lack of magnesium.<\/li>\n\n\n\n<li><strong>Stressful periods or pregnancy:<\/strong> this, too, may affect the increased demands on magnesium intake.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are wondering if you have enough magnesium, see your general practitioner and have a blood test taken. According to the results, a more precise strategy can then be established to replenish magnesium in the body.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/WhatsApp-Image-2021-05-19-at-15.20.28-2-749x1124.jpeg\" alt=\"What can cause a lack of magnesium?\" class=\"wp-image-286043\" title=\"What can cause a lack of magnesium?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/WhatsApp-Image-2021-05-19-at-15.20.28-2-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/WhatsApp-Image-2021-05-19-at-15.20.28-2-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/WhatsApp-Image-2021-05-19-at-15.20.28-2-1023x1536.jpeg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/WhatsApp-Image-2021-05-19-at-15.20.28-2.jpeg 1066w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_can_magnesium_deficiency_manifest_itself\"><\/span>How can magnesium deficiency manifest itself?&nbsp;&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/magnesium\" class=\"ek-link\">Magnesium <\/a>is involved in more than 300 metabolic processes in the body. Its deficiency can thus manifest itself in different ways. However, some symptoms are typical of this condition.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Irritability:<\/strong> this may be closely related to the lack of magnesium, as this mineral generally has calming effects on the nervous system.<\/li>\n\n\n\n<li><strong>Muscle spasms:<\/strong> magnesium in the muscle blocks calcium, which is involved in the contraction (shortening) phase of the muscle. A lack of magnesium can cause the muscle to remain shortened, and the release phase does not occur. This can cause cramping, tingling or twitching in the muscles. These unpleasant manifestations occur during sport, but also at rest, for example during sleep. Its lack also affects small muscles in the face. This can feel like a tic or a &#8216;twitching&#8217; in the eyelid.<\/li>\n\n\n\n<li><strong>Inability to concentrate:<\/strong> magnesium deficiency can affect the function of neuroreceptors that are related to brain functions such as memory, thinking or concentration.<\/li>\n\n\n\n<li><strong>Lack of energy:<\/strong> small amounts of magnesium in the body negatively affect the production of ATP cellular energy, which can lead to a feeling of increased fatigue and lack of energy.<\/li>\n\n\n\n<li><strong>Impaired sleep:<\/strong> magnesium regulates receptors (GABA) that induce a sense of relaxation and are also involved in muscle relaxation. Lack of it can thus cause problems with overall relaxation, which is essential for inducing sleep.<\/li>\n\n\n\n<li><strong>Increased nervousness:<\/strong> magnesium helps to reduce the levels of the stress hormone cortisol, which is associated with feelings of nervousness, mood swings and anxiety.<\/li>\n<\/ol>\n<\/div>\n<\/div>\n\n\n\n<p>Magnesium is thus an indispensable micronutrient that affects the quality of life in its entirety. Whether it concerns psychological or physical health.<span style=\"color: #ff6600\"> [13-16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_areas_of_life_that_a_sufficient_intake_of_magnesium_can_help_you_with\"><\/span>4 areas of life that a sufficient intake of magnesium can help you with<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Optimal intake of magnesium is important for the overall health and harmony of the body. Its importance is even greater in sports, under stress or in women during the period before and during menstruation. It also plays an indispensable role in the issue of healthy sleep. What&#8217;s behind this?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29401,49282,29945,28281,36685,28082,5951,30162,6268,6624,5331,5380,36625\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Magnesium_supports_sporting_performance\"><\/span>1. Magnesium supports sporting performance<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Athletes, for the most part, are already familiar with magnesium&#8217;s impact on performance and therefore pay close attention to its intake, either in their diet or in the form of high-quality supplements. In fact, physical activity often leads to higher losses of minerals, including magnesium, due to sweating. It is generally involved in <strong>nutrient metabolism, energy production, protein formation, muscle function and regeneration processes.<\/strong> In sport, the demands of these processes in the body increase, and with it the need for it increases. <span style=\"color: #ff6600\">[17] [18-22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What are the main functions of magnesium in sport?<\/h3>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li><strong>It helps energise working muscles.<\/strong> Magnesium is involved in the metabolism of all nutrients (proteins, carbohydrates, fats) that are a source of energy for the body. In order for muscles to use this energy for movement, it is necessary to transform it into ATP. It is in this process that magnesium plays an important role.<\/li>\n\n\n\n<li><strong>It is essential for proper muscle function.<\/strong> Without magnesium, our muscles would remain in constant tension. It is involved in their relaxation (release) that occurs after contraction (shortening). Therefore, a lack of this substance can lead to unpleasant muscle spasms.<\/li>\n\n\n\n<li><strong>It promotes healthy bones.<\/strong> Magnesium is needed to convert inactive vitamin D into its usable form.<strong><span style=\"color: #ff6600\"> <\/span><\/strong><a href=\"https:\/\/gymbeam.com\/vitamin-d\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">Vitamin D<\/span><\/strong> <\/a>further promotes calcium absorption, which is essential for bone health. Magnesium is also often associated with higher bone density, which increases their resistance to fractures.<\/li>\n\n\n\n<li><strong>It helps to reduce fatigue and exhaustion.<\/strong> An adequate intake of magnesium is also linked to the maintenance of stable blood sugar (glucose) levels. This helps prevent muscle weakness and mental fatigue, which are often caused by a rapid drop in blood sugar.<\/li>\n\n\n\n<li><strong>Performance and regeneration support.<\/strong> Magnesium is also important for the proper transmission of signals between muscles and nerves. This is important when lifting a heavy weight or we need to react immediately during the game and make a quick move. A well-functioning cooperation between muscles and nerves also allows the athlete to rest and promotes <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.com\/sleep-supplements\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sleep quality<\/a><\/strong><\/span>. Thanks to this, magnesium promotes both physical and psychological regeneration in an active individual.<\/li>\n<\/ol>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/IMG_0296-1124x749.jpg\" alt=\"Why is magnesium important in sports?\" class=\"wp-image-286058\" style=\"width:843px;height:562px\" title=\"Why is magnesium important in sports?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_0296-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_0296-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_0296-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_0296-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Magnesium_reduces_unpleasant_PMS_symptoms\"><\/span>2. Magnesium reduces unpleasant PMS symptoms<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Magnesium may help to reduce<\/strong> the discomfort experienced by women before and during menstruation. These include <strong>headaches, swelling, cramps, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/blog\/why-are-you-always-tired-the-7-most-common-causes-and-their-solutions\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tiredness<\/a><\/span> or mood swings<\/strong>. Some or all of them are met by almost half of women of reproductive age. According to studies conducted, <strong>magnesium<\/strong> <strong>can help reduce these unpleasant symptoms due to its effects<\/strong>. It is most commonly recommended in combination with vitamin B6, which promotes its calming effect. <span style=\"color: #ff6600\">[23-25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>PMS often causes bloating. What to do about it can be found in the article <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/blog\/stomach-bloating-and-how-to-get-rid-of-it\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Why You Suffer From A Bloated Belly and How To Get Rid Of It?<\/a><\/span><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/iStock-962854020-1124x750.jpg\" alt=\"Magnesium helps with PMS\" class=\"wp-image-286073\" style=\"width:843px;height:563px\" title=\"Magnesium helps with PMS\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/iStock-962854020-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/iStock-962854020-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/iStock-962854020.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Magnesium_promotes_proper_mental_function_and_stress_management\"><\/span>3. Magnesium promotes proper mental function and stress management&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A magnesium deficiency can also affect mental health. It may make us feel nervous, irritable, and we may also find it harder to handle stressful situations. This is due to several effects.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Magnesium primarily <strong>promotes the transmission of nerve signals<\/strong> and also regulates neurotransmitters that affect brain function. They include glutamate, which is excitatory. This means it activates brain functions such as <strong>concentration, memory and thinking.<\/strong> <span style=\"color: #ff6600\">[26-27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Excessive glutamate activity, however, can make for quite a merry-go-round in the head. <strong>Magnesium can reduce the activity<\/strong> <strong>of glutamate, helping to keep your mind calm<\/strong>. It also acts on another neurotransmitter called <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/gaba-120-caps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">GABA<\/a><\/span>, which is more likely to have relaxing effects. By increasing its activity, magnesium also promotes<strong> better stress management<\/strong>. <span style=\"color: #ff6600\">[26-27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition, enough magnesium is associated with low levels of the hormone cortisol. This is one of the so-called stress hormones. This is another mechanism of action of magnesium, which in this way completes a notional puzzle for easier handling of stressful situations.<span style=\"color: #ff6600\"> [28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>What else can you do to better manage stress, see the article <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/blog\/why-is-stress-dangerous-and-how-to-reduce-it\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Why Stress Is Dangerous and How to Reduce It?<\/a><\/span><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/IMG_6851-2-1124x750.jpg\" alt=\"Magnesium helps with stress\" class=\"wp-image-286102\" style=\"width:843px;height:563px\" title=\"Magnesium helps with stress\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_6851-2-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_6851-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_6851-2-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_6851-2-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Better_quality_sleep_by_calming_the_mind_and_body\"><\/span>4. Better quality sleep by calming the mind and body<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sleep is important not only for the regeneration of mental and psychological forces, but especially for the maintenance of overall health. This is not in vain, as will we <strong>sleep about a third of our<\/strong> <strong>lives<\/strong>. Once you get a bad night&#8217;s sleep, it affects the whole of the next day negatively. Bad mood, tiredness and constantly yawning together with an inability to concentrate means suffering rather than a productive day. By contrast, undisturbed sleep acts as a natural pre-workout.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It is good <strong>quality sleep that can be supported by adequate intake<\/strong> <strong>of magnesium<\/strong>. It can calm our head and body. In particular, magnesium may increase the activity of the neurotransmitter GABA, which has <strong>relaxing effects<\/strong>. It also helps to relax tired muscles, which contributes to a general reduction in the feeling of tension, allowing us to fall asleep more easily and quickly overall. <span style=\"color: #ff6600\">[29-30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are interested in what else you can do to get a better sleep, read the article <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.com\/blog\/how-to-improve-sleep-and-how-it-affects-health-and-muscle-growth\/?action=suspend_transients&amp;_wpnonce=5f793d46fc\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">How to Improve Sleep and How Does It Affect The Health and Growth Of Muscle Mass?<\/a><\/strong><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/iStock-1255853773-1124x749.jpg\" alt=\"Magnesium helps with sleep\" class=\"wp-image-286087\" style=\"width:843px;height:562px\" title=\"Magnesium helps with sleep\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/iStock-1255853773-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/iStock-1255853773-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/iStock-1255853773-1536x1024.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_to_eat_for_enough_magnesium_in_the_body\"><\/span>What to eat for enough magnesium in the body?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you want to focus on a sufficient magnesium intake, you should definitely not cut out these foods in your diet. <span style=\"color: #ff6600\">[31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Food<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Amount of magnesium in 100g<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/cashew-nuts-gymbeam.html\" target=\"_blank\" aria-label=\"Cashews (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cashews<\/a><\/span> or <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/cashew-butter-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cashew butter<\/a><\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">292 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/almonds-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Almonds<\/a><\/span> and <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/100-almond-butter-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">almond butter&nbsp;<\/a><\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">270 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Dark chocolate<\/a><\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">228 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/bio-quinoa-vanavita.html\" target=\"_blank\" aria-label=\"Quinoa (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Quinoa<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">197 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/bio-5-grain-flakes-vanavita.html\" target=\"_blank\" aria-label=\"Oatmeal (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Oatmeal<\/a><\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">177 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/bio-black-beans-ready-to-eat-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Beans<\/a><\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">171 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/peanuts-unroasted-gymbeam.html\" target=\"_blank\" aria-label=\"Peanuts (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Peanuts<\/a><\/span> and <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/100-peanut-butter-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">peanut butter&nbsp;<\/a><\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">168 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/bio-tahini-gymbeam.html\" target=\"_blank\" aria-label=\"Tahini (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tahini<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">95 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/bio-tempeh-vanavita.html\" class=\"ek-link\">Tempeh<\/a><a href=\"https:\/\/gymbeam.com\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">&nbsp;<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">81 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/bio-spinach-powder-gymbeam.html\" target=\"_blank\" aria-label=\"Spinach (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Spinach<\/a><\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">79 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_increase_magnesium_intake_from_your_diet\"><\/span>How to increase magnesium intake from your diet?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Do you regularly include the listed foods with a high magnesium content in your diet? If not, then try to make the following changes to your diet to <strong>naturally increase your magnesium levels.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Simple adjustments in your diet for a higher intake of magnesium:<\/h3>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li>Replace white bread with <strong>wholemeal<\/strong> with a high content of wholemeal flour.<\/li>\n\n\n\n<li>Replace side dishes in the form of white rice or classic pasta with <strong>quinoa,<a aria-label=\" legume pasta (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bio-protein-pasta-fusilli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <span style=\"color: #ff6600\">legume pasta<\/span><\/a>, buckwheat or potatoes.<\/strong><\/li>\n\n\n\n<li>For each main meal, prepare a <strong>vegetable salad<\/strong> and add leafy vegetables (spinach, kale, romaine lettuce).<\/li>\n\n\n\n<li>When preparing a vegetable salad, go easy with the mayonnaise or oil dressing and add <strong><span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bio-pumpkin-seeds-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pumpkin<\/a><\/span>, sunflower or hemp seeds.<\/strong><\/li>\n\n\n\n<li>Add a portion of <strong>100% nut butter<\/strong> to your morning oats, add a small handful of nuts or cocoa beans.<\/li>\n\n\n\n<li>Replace sweets with fresh fruit with a mixture of nuts and seeds, a square of quality dark chocolate or a healthy <strong>home-made<\/strong> <strong>dessert<\/strong> in which you have replaced the white flour with a wholemeal option or a mixture of <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bio-5-grain-flakes-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">oat flakes<\/a><\/span>.<\/li>\n\n\n\n<li>Reduce alcohol consumption. For non-alcoholic drinks, try lemon and mint or try a <strong>chilled <a href=\"https:\/\/gymbeam.com\/caffeine\" class=\"ek-link\">decaf<\/a> <a href=\"https:\/\/gymbeam.com\/bcaas\" class=\"ek-link\">BCAA<\/a><\/strong> drink.<\/li>\n\n\n\n<li>Instead of strict, unnecessarily restrictive diets and diet drinks, bet on a <strong>balanced healthy diet<\/strong>.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re interested in more tips for building a healthy diet, you surely shouldn&#8217;t miss the article <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.com\/blog\/what-is-a-healthy-diet-and-how-to-learn-to-eat-healthy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">What Is a Healthy Diet and How to Learn to Eat Healthily?<\/a><\/strong><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/IMG_0677-edited-1124x749.jpg\" alt=\"How to increase your magnesium intake via diet?\" class=\"wp-image-286255\" style=\"width:843px;height:562px\" title=\"How to increase your magnesium intake via diet?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_0677-edited-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_0677-edited-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_0677-edited-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_0677-edited-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Daily_recommended_intake_of_magnesium\"><\/span>Daily recommended intake of magnesium<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The recommended daily intake for adults is between<strong> 300-400 mg<\/strong> <strong>per day<\/strong>. This dose may sometimes not be sufficient and in some cases may need to be increased. This often occurs with increased sweating (sport, movement in a hot environment, increased body temperature), gastrological problems or during stress periods. <span style=\"color: #ff6600\">[32-33]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>During demanding sporting activities<\/strong>, magnesium demands can <strong>increase by up to 10-20%<\/strong>. <span style=\"color: #ff6600\">[34-35]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_form_of_magnesium_in_food_supplements_is_the_best\"><\/span>What form of magnesium in food supplements is the best?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Magnesium-containing supplements are an ideal choice for those who do not regularly eat magnesium-rich foods or want to insure their adequate intake with a supplement. You can take these supplements in the form of <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/chelated-magnesium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">capsules<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/magnesium-citrate-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">soluble powder<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/magnesium-shot-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">shots<\/a><\/span> or <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/magnesium-chelate-b6-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">effervescent tablets<\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>When choosing the ideal supplement, it is important to keep an eye on what biological form the magnesium is in. This form affects the absorption and usability of magnesium in the body.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Better absorbed forms:<\/strong> Citrate, chelated, for example, in the form of bisglycinate or lactate.<\/li>\n\n\n\n<li><strong>Less absorbable forms:<\/strong> oxide, sulphate, carbonate.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For example, the absorption of chelated forms (most commonly in the form of magnesium bisglycinate) is in many cases up to several times more than the oxide form. Magnesium in <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/liposomal-magnesium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">liposomal<\/a><\/span> form also offers great usability and absorption, which allows it to enter the blood even faster through the digestive system and can have up to 95% absorption. <span style=\"color: #ff6600\">[36-38]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/IMG_7545-1124x750.jpg\" alt=\"Dietary supplements with magnesium\" class=\"wp-image-286135\" style=\"width:843px;height:563px\" title=\"Dietary supplements with magnesium\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_7545-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_7545-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_7545-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_7545-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_does_magnesium_help_with\"><\/span>What does magnesium help with?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>It helps to reduce fatigue and exhaustion.<\/li>\n\n\n\n<li>It promotes proper muscle function and the maintenance of healthy bones and teeth.&nbsp;<\/li>\n\n\n\n<li>It helps maintain proper functioning of the nervous system and psyche.<\/li>\n\n\n\n<li>It is involved in protein synthesis.<\/li>\n\n\n\n<li>It contributes to the release and consumption of energy.&nbsp;<\/li>\n\n\n\n<li>It promotes the maintenance of electrolyte balance in the body.<\/li>\n\n\n\n<li>It plays a role in the process of cell division.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A number of important processes in the body depend on magnesium. Its importance increases in sport, in stressful situations or in women before and during menstruation. It also has a small impact on stress management and restful sleep. <strong>A lack of magnesium can result in muscle spasms, fatigue or<\/strong> <strong>nervousness<\/strong>. This can be prevented by sufficient intake of this mineral from your diet or supplements. For this, it is important to select products with an organic form of magnesium, which typically has a higher absorption rate in the body.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do you supplement <a href=\"https:\/\/gymbeam.com\/magnesium\" class=\"ek-link\">magnesium<\/a> or do you rely on your dietary intake? If you liked this article, don&#8217;t forget to share it with your friends so that they can learn about the importance of sufficient magnesium intake.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/magnesium\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMagnesium\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Magnesium promotes muscle function, prevents cramps and improves the management of stress. What are its other effects and what are the best sources of magnesium?<\/p>\n","protected":false},"author":129,"featured_media":285961,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[77],"tags":[7619,6869,7349,6497],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-288133","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-minerals","10":"tag-nutrition","11":"tag-nutritional-supplements","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cramps, Fatigue, Irritability or Sleep. 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