All you need to know about Nutrimuscle magnesium citrate
Do you know your magnesium needs? Did you know that sport significantly increases the need for magnesium? What are the effects of magnesium on health and physical performance?
In terms of magnesium, around 70% of French people do not reach the minimum health intake (1-2). These same deficits are found in many athletes, including professionals (3).
Effects of regular and intense sports practice on the magnesium level
Sport increases the need for magnesium because it speeds up the use and elimination of this mineral in sweat and urine. (4-5-6-7-8-9).
This phenomenon of increased needs is particularly true in strength sports (10-11). It is for these reasons that athletes are recommended to increase their magnesium intake by 10 to 20% compared to the basic recommendations (12).
Effects of Magnesium on Health and Physical Performance
The effects of magnesium are numerous:
- Gain muscle and strength (13-14-15-16);
- Performance increase (17-18-19-20-21);
- Role in muscle anabolism (22);
- Reduces inflammation and fights acidosis (23);
- Reduced muscle damage and DNA damage, facilitates recovery (24-25-26);
- Optimization of testosterone secretion (27);
- Promotes glucose metabolism, maintenance of blood sugar and anti-fatigue (28-29);
- Fight against cardiovascular diseases and certain cancers (30-31-32-33-34);
- Inhibits vascular calcification (promoted by physical activity) (35);
- Fight against kidney stones;
- Improves some symptoms of fibromyalgia (36).
What is the best form of magnesium?
The forms that sellers tout to us as being the best absorbed are also the most expensive. These forms do not always work as well in practice as they do in theory. Sometimes the forms deemed to be the least assimilable work the best (37).
It makes more sense to use high and frequent doses of a well-absorbable and less expensive form, such as magnesium citrate (the chemical form of magnesium is much less important than previously thought, the most important factor being the total dosage (38)).
Differences between ZMB and Magnesium Citrate?
If you are already taking ZMB, are you also better off taking magnesium citrate or will it duplicate?
If you benefit from an excellent absorption capacity of magnesium, adding magnesium citrate is not necessarily useful. On the other hand, if your assimilation capacities are not optimal, it is wise to add magnesium citrate in order to increase your magnesium intake.
More than a magnesium intake, ZMB is above all a recovery supplement thanks to its content in pidolate, a relaxing amino acid. The ZMB is best used in the evening, but not before a workout. Magnesium citrate can be taken throughout the day in order to split the intake to optimize its absorption (see below).
Two supplements for the price of one
A big advantage of magnesium citrate is that it also provides citrate. This shape is therefore ideal for a pre-workout grip. Indeed, the action of citrate consists in raising the athlete's pH which is lowered due to the acid that the muscles generate during an effort.
How to know if its absorption of magnesium is good or not?
The laxative action of magnesium citrate comes mainly from the magnesium more than from the citrate part. So, if you are very sensitive to the laxative action of magnesium, it is a sign that you are absorbing it rather well.
Likewise, migraines greatly reduced by regular use of magnesium represent a sign of good absorption of magnesium (39-40-41).
This is because abnormally low levels of magnesium are found in the brain and blood of people with migraine (42).
As with all supplements, it is still a good idea to start low with magnesium citrate and work your way up slowly day by day if all goes well.
In order to optimize absorption, it is especially important to split intakes into smaller doses throughout the day, rather than taking one or two large doses per day. Likewise, it is better to take magnesium citrate with meals, as proteins and carbohydrates improve its assimilation.
Contrary to popular belief, unless you take "megadoses", calcium does not reduce the absorption of magnesium. Moreover, casein which contains calcium promotes the assimilation of magnesium.
You can also enrich your water with magnesium citrate, which you can drink in small sips throughout the day.
Should you take magnesium citrate or use it non-stop?
As the body stores magnesium poorly and the elimination of this mineral is constant, it is necessary to ensure a continual supply if one does not want to create a nutritional deficit.
What can be done is a modulation of the intake according to your needs. These increase during times of stress, intense training or when the weather is hot.
On the other hand, for people who suffer from migraines or who know a bad assimilation, we recommend a constant contribution, relatively high throughout the year, without marking of pose.
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