A recent scoping review has found that magnesium supplementation could help people increase muscle mass and strength as well as improve muscle recovery after exercise along with a host of other benefits. If you are eager to start magnesium supplementation, you should consult with your physicians before taking magnesium supplements.
What Is The Role Of Magnesium In The Body?
Magnesium makes up 25g of your body weight. It’s located mostly in the bones, muscles, and other soft tissues. It is crucial for bone health and helps to prevent bones from becoming brittle. Other vital functions include:
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It is a key component of cellular metabolism and is a cofactor for over 300 enzymes.
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Magnesium contributes to energy production, both aerobic and anaerobic.
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The mineral is also essential for RNA and DNA synthesis
How Much Magnesium Is Needed Daily?
Adult males should consume around 410 mg to 420 mg while adult females should consume 320 to 360 mg.
What Are Some Benefits of Magnesium Supplementation?
Magnesium supplementation is particularly effective for those who show deficiencies and not for those who have normal levels of the mineral.
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Helps Athletes Recover Post-Training
Magnesium supplements could be useful for athletes to aid muscle recovery after exercise-related damage. This is because of its anti-inflammatory properties, which may help reduce fatigue and soreness while supporting recovery after exercise.
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Counteracting Muscle Atrophy
Magnesium supplements can help prevent muscle wasting, which gradually affects muscle quality and fibre types. In sarcopenia, a key feature is a shift from fast-twitch to slow-twitch muscle fibres, which is more pronounced than in other types of muscle loss.
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Relieves Muscle Soreness
Magnesium intake appears to ease muscle soreness caused by exercise-related muscle damage by lowering lactate levels. It is also known for its pain-relieving effects due to its muscle-relaxing and blood vessel-widening properties, making it useful for patients with myofascial pain syndrome. This demonstrates magnesium’s versatile benefits for managing ongoing muscle pain, especially when standard pain relief methods are not effective.
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Strengthens Respiratory Muscles
Similarly, magnesium supplements may help strengthen respiratory muscles and improve health outcomes in people with cystic fibrosis (CF). It also has anti-inflammatory effects that can boost muscle mass, strength, and quality of life in those with chronic obstructive pulmonary disease (COPD).
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May Reduce Fat Buildup In Muscles
Magnesium plays a key role in managing glucose, fat, and protein metabolism, which can significantly impact communication between muscle and fat tissues. Research shows that magnesium supplements may reduce fat buildup within muscles, as seen in studies on muscle loss caused by corticosteroids. This highlights magnesium’s potential to regulate fat metabolism in both muscle and bone marrow.
Wrapping Up
Adequate magnesium levels support the development and maintenance of muscle mass, enhance muscle power, and improve physical performance. By aiding in essential metabolic processes and reducing inflammation, this mineral plays a key role in preserving muscle strength and function, which is beneficial for both athletes and individuals at risk of muscle loss due to ageing or medical conditions.
