Magnesium is a macroelement responsible for numerous functions within the body, notably the reduction of fatigue. Very useful for health as well as in sport, magnesium is found in different forms, including in the form of citrate. What are the advantages of this form for the athlete and why is it important to supplement? We tell you everything about this exceptional mineral for health and sports performance.
- Magnesium and magnesium citrate: what is the difference?
- The benefits of magnesium citrate for athletes
- Magnesium deficiency and excess
- How to take magnesium citrate?
Magnesium and magnesium citrate: what is the difference?
Magnesium is a mineral found in food and in the pharmaceutical industry, particularly for cures. It is a mineral present in large quantities in nature. It is responsible for around a hundred reactions in the body, including the regulation of fatigue. Magnesium exists in different forms, we will focus here on its citric form but there are others: bisglycinate, aspartate, lactate, hydroxide, carbonate…
Citrate is an active molecule, derived from lemon, a powerful antioxidant and cleansing agent for the body. It helps maintain the acid-base balance of the body and prevents acidity. By consuming magnesium in its citrate form, we benefit from the best effects of both molecules. In addition, it is better assimilated by the body because it is a bioavailable element (found in the body).
The benefits of magnesium citrate for athletes
In athletes, magnesium requirements increase by 10 to 20% compared to the recommended dose due to a large loss in sweating. The benefit of supplementing is therefore twofold, since the intake of magnesium compensates for the deficiencies and brings numerous benefits. As for the citric form, it allows magnesium to be assimilated more quickly, which makes it more interesting for athletes.
- Magnesium citrate contributes to electrolyte balance, which helps regulate nerve function and the body's acid-base balance.
- It protects the body. Sport tends to promote calcification of blood vessels and magnesium acts as an inhibitor of vascular calcification. Additionally, it increases the pH of urine to dissolve stones before they can form.
- It increases performance: the supply of magnesium further nourishes the muscle and allows the development of strength, in both athletes and sedentary people.
- In bodybuilding, magnesium regulates heart rate, allows muscles to properly contract and relax, lowers blood pressure and produces adenosine triphosphate (ATP), essential for our cells. Additionally, it improves endurance.
- It promotes post-workout recovery and delays the onset of fatigue by regulating the body's pH and fighting inflammation.
This mineral is also an ally against stress, joint pain, linked to inflammation and musculature. It also has a beneficial effect on cramps and pre-menstrual syndromes.
Be careful, however, magnesium has laxative effects and can cause undesirable gastric effects (nausea, abdominal cramps, diarrhea). Respect the dosage and consume magnesium with a sufficient quantity of water.
Magnesium deficiency and excess
Magnesium deficiencies are common but easily palliable. They are felt through unusual or excessive fatigue, eyelid spasms, dizziness, cramps, stress or even a tendency to irritability. These deficiencies are, as seen previously, to be monitored in athletes, who are more inclined to develop them. During training, they manifest themselves in the form of compromised endurance and slowed recovery. Very low immune defenses favor the appearance of illnesses and ailments.
Consult a doctor's advice before starting a magnesium treatment. Compliance with the dosage is essential and the effects of an overdose of magnesium are not pleasant.
Excess magnesium is quite rare and, in the rare cases detected, results from poor elimination by the kidneys. The consequences reverse the effects of magnesium: very severe fatigue, drop in blood pressure or even intestinal disturbances.
How to take magnesium citrate?
In Europe, a daily intake of magnesium of 300 mg for women and 350 mg for men is recommended. We also note that the rates for athletes are 10 to 20% higher. These rates are valid for people with a magnesium absorption rate equivalent to normal and must be adapted according to needs.
The ideal is to split the intake of magnesium citrate throughout the day, because the more magnesium you take, the lower the level of absorption. Normally, it is 30 to 50% for a dietary intake of 370 mg per day. With several doses, you benefit from better assimilation of magnesium. The effects are felt after 4 weeks of supplementation.
We recommend taking Nutrimuscle Magnesium Citrate with meals because the proteins and carbohydrates promote its assimilation. We recommend taking 6 capsules dividedly, or 3 g (the equivalent of a teaspoon).
Depending on your needs and the periods you go through (high heat, sports training, periods of stress), magnesium intake can be adapted. Given that the body stores magnesium poorly and that losses are constant via urine and sweat, we recommend a constant intake of magnesium citrate throughout the year.
With age, magnesium assimilation deteriorates. You must therefore adapt the dosage according to your age, your activities and the various health problems that may be linked (poor assimilation of magnesium, migraines, etc.).