Magnesium Facts
October 26, 2006

Magnesium is a co-factor in over 300 enzymatic reactions. It is vital to reactions involving ATP production, protein synthesis, DNA manufacture, fatty acid synthesis, and anaerobic glycolysis. Individuals with cardiovascular disease, hypertension, and diabetes have been shown to have lower serum levels of magnesium. Lower dietary intake of magnesium is also correlated with decreases in HDL cholesterol and thicker carotid artery walls, both of which contribute to an increased risk for cardiovascular disease. Magnesium is also vital to improvements in body composition and recovery from intense training.

Magnesium has a strong effect on the sympathetic nervous system. Intense training can elevate catecholamines. This elevation may increase insulin resistance, which in turn decreases magnesium absorption, which leads to further insulin resistance, creating a vicious cycle. Low magnesium intake has been found to be a predictor of insulin resistance and type II diabetes in some populations. Insulin resistance has detrimental effects on the ability to burn fat and build muscle. It also results in a host of other secondary health problems.

Beyond improving insulin sensitivity, certain forms of magnesium, namely magnesium orotate, may improve anabolism by reducing cortisol. High cortisol levels can exert a catabolic effect and hamper training adaptations. Athletes desiring to build lean muscle mass and avoid muscle breakdown will benefit from reducing high cortisol levels. As motioned previously magnesium can exert an inhibitory effect on the sympathetic nervous system. Magnesium can suppress the release of catecholamine’s from the heart, which increases Para sympathetic activity. This results in a calming effect on the nervous system which can enhance sleep and recovery from training. So who can benefit from magnesium?

A magnesium deficiency can effect all body tissues. Magnesium deficiency has been reported in the literature to be between 54% and 75% in the general population. Charles Poliquin has found 100% of athletes are deficient when they fist come to his center. Heavy exercise increases the demand for magnesium. There is a direct relationship between training volume and extent of deficiency of this mineral. If you engage in a high volume of training and/or have an inadequate diet, there is a good chance you need magnesium. Not all forms of supplemental magnesium are created equal. Most commercially available magnesium is the form of salts such as magnesium oxide. Chelated forms must be used if magnesium is going to be absorbed. Magnesium oxide will end up in the toilet. Amino acid chelates act as mineral transporters. When magnesium is attached to one of these transporters it helps it reach target tissues. The transporters also have there own metabolic activity. As side note magnesium absorption is also relies on sufficient stomach acid (see Charles article on hydrochloric acid). Each chelate of magnesium seems to exert a different effect; it would therefore be optimal to take multiple forms. The magnesium product Übermag contains magnesium glycinate, taurate, orotate, and fumarate, providing a magnesium supplement that addresses the numerous areas affected by this mineral. Übermag is available at Poliquin Performance Center in Chicago.

Back to Articles