Who isn't looking for that extra edge when they step into the weight room? Whether you want to boost your performance, build more muscle, or lose body fat, everyone is looking for a way to achieve their fitness goal better and faster. Nutrition is the key to your results. While a healthy diet filled with vegetables, fruits, and super foods is still the most ideal way to get in your nutrients, supplementing with certain ingredients can provide a number of benefits.
Magnesium is a very powerful mineral that hosts a number of benefits that you, the fitness enthusiast, can benefit from. Let's take a look at the top 4 ways magnesium can help you in the gym.
- Better Sleep
Sleep is the time of the day when your body is able to shut down and activate the essential recovery processes. This is when growth hormone is released, for example, and this hormone plays a role in helping with recovery and repair. If you want to see great results, you must get enough sleep. Magnesium is one way of supporting your sleep schedule. Studies suggest that magnesium supplementation before bed can promote better sleep, which means better recovery. (1)
- Hormone Support
Magnesium is a popular addition to many supplements that focus on hormone support. Whether it's a hormone balancer for women or a testosterone booster for men, magnesium is a very useful compound for your body's natural hormone levels. Studies show that when you supplement with magnesium, you may be able to directly support hormone levels. Healthy hormone levels are very important as too much or too little of a hormone like estrogen can produce undesirable side effects. (2)
- Increased Immunity
Walking into the gym, you risk walking through a cloud of germs and sickness. One way you can prepare your body for the onslaught of illness lurking in the weight room is through magnesium supplementation. Magnesium has been shown to have a positive impact on our immune systems. When you supplement with magnesium, along with a healthy diet, you may be able to boost your immune response. That means less illness and better recovery. (3)
- Boost Overall Performance
Last but not least, magnesium may be able to boost your actual performance. One study published in the Journal of Sports Science and Medicine demonstrated that cyclists supplementing with magnesium saw an increase of performance up to 14% while those being tested on the bench press saw a boost in strength of up to 11%. If you want to boost your performance inside and outside of the gym, magnesium may be able to help. (4)
It's important to note that despite all of these benefits from magnesium, it must be taken as a part of a healthy diet AND exercise program. It's great on its own but even better when it supplements a healthy lifestyle. Looking for a great magnesium supplement? Click here to check out our incredible collection of magnesium supplements.
- Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012 Dec;17(12):1161-9.
- Cinar V, Polat Y, Baltaci AK, Mogulkoc R.Biol. Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion. Trace Elem Res. 2011 Apr;140(1):18-23. doi: 10.1007/s12011-010-8676-3. Epub 2010 Mar 30.
- M Tam, S Gómez, M González-Gross and A Marcos. Possible roles of magnesium on the immune system. European Journal of Clinical Nutrition (2003) 57, 1193–1197. doi:10.1038/sj.ejcn.1601689
- Lindsy S. Kass, Philip Skinner, and Filipe Poeira. J Sports Sci Med. A Pilot Study on the Effects of Magnesium Supplementation with High and Low Habitual Dietary Magnesium Intake on Resting and Recovery from Aerobic and Resistance Exercise and Systolic Blood Pressure. 2013 Mar; 12(1): 144–150.