Tag Archives: benefits of magnesium

  • You Need to Use These 3 Electrolytes During Your Workout

    To say that electrolytes are important would be an understatement. You can go weeks without eating but without electrolytes, you have a few days in the best-case scenario. Electrolytes help to produce electrical charges throughout the body once consumed and they play vital roles in everything you do. Your heart needs proper electrical charges to beat normally. Your muscles need electrolytes to simply contract.

     

    When you exercise, you are sweating and as you sweat, you lose electrolytes. If you sweat out too many electrolytes, you may feel fatigue or become weaker during some movements. This is why electrolyte-loaded drinks are so popular. The problem is that those drinks are also packed with sugar and artificial preservatives. The solution is to make your own electrolyte supplement.

     

    Let's take a look at three of the best electrolytes to include in your supplement. We'll even tell you how you can make your own electrolyte supplement.

     

    Calcium

    You may already know the important role of calcium in maintaining proper bone health. What you may not know is that calcium is an important electrolyte that hosts a variety of benefits. Aside from helping to maintain ideal electrolyte levels, calcium can also help with post-workout recovery.

     

    What's more, resistance training with calcium supplements may help to support healthy bone mass and growth. (1-2)

     

    Proper Dosage:

    • Standard dosage: 500 mg
    • Very active dosage: 1,000 (two 500 mg servings)

     

    Magnesium

    Magnesium is considered by many as a super mineral as it plays over 300 important roles in the human body, one of which is its duty as an electrolyte.

     

    Magnesium is quick to be used up, even outside of physical fitness so it's very important that if you supplement with any electrolyte, it's this one. Aside from maintaining proper electrolyte levels, magnesium is also essential for promoting lean tissue growth and recovery, supporting healthy sleep cycles, and increasing your immune response. (3-4)

     

    Proper Dosage:

    • Standard dosage: 100 mg
    • Very active dosage: same as above

     

    Coconut Water Powder

    It's hard to miss the coconut craze that's sweeping the globe. The benefits of the coconut are growing by the week as more and more studies reveal what's been hidden inside its hard shell. Coconut water is packed with key vitamins, minerals, fiber, and most importantly, electrolytes.

     

    Coconut water contains five important electrolytes: calcium, magnesium, phosphorus, sodium, and potassium. Not only is it essential for replacing electrolyte levels but coconut water powder is also a powerful antioxidant, helping to removal waste toxins and free radicals. (5-6)

     

    Proper Dosage:

    • Standard dosage: 5 grams
    • Very active dosage: 10 grams (split between two servings)

     

    Make Your Own Electrolyte Supplement

    Why go searching for the perfect electrolyte supplement when you can create your own in the comfort of your home? With the Amino Z Supplement Builder, you can create your very own electrolyte supplement. Feel free to use this article as a guide or you can add in more ingredients from the long list that we provide. Have any questions? Let us know in the comments below!

     

    References

    1. Reinwald S, Weaver CM, Kester JJ. The health benefits of calcium citrate malate: a review of the supporting science. Adv Food Nutr Res. 2008;54:219-346. doi: 10.1016/S1043-4526(07)00006-X.

     

    1. Sunyecz JA. The use of calcium and vitamin D in the management of osteoporosis. Therapeutics and Clinical Risk Management. 2008;4(4):827-836.

     

    1. Abraham GE, Grewal H. A total dietary program emphasizing magnesium instead of calcium. Effect on the mineral density of calcaneous bone in postmenopausal women on hormonal therapy. J Reprod Med. 1990 May;35(5):503-7.

     

    1. Nichols, Helen. '15 Science-Backed Health Benefits of Magnesium' Well-Being Secrets. 24 Jan. 2017.

     

    1. Ismail I, Singh R, Sirisinghe RG. Rehydration with sodium-enriched coconut water after exercise-induced dehydration. Southeast Asian J Trop Med Public Health. 2007 Jul;38(4):769-85.

     

    1. Voller J, Zatloukal M, Lenobel R, Dolezal K, Béres T, Krystof V, Spíchal L, Niemann P, Dzubák P, Hajdúch M, Strnad M. Anticancer activity of natural cytokinins: a structure-activity relationship study. Phytochemistry. 2010 Aug;71(11-12):1350-9. doi: 10.1016/j.phytochem.2010.04.018. Epub 2010 Jun 1.
  • Supplements: Do Women Need the Same Dosage as Men?

    When you scan your local supplement store isle, you're going to quickly notice a trend: you'll find a supplement that may have a version for men and a version for women. Or maybe you'll see a supplement that has different dosage directions for men and women. This raises a good question:

     

    Do women really need a different dosage for all supplements?

     

    Let's take a look at the idea behind why there are two different versions of a supplement for men and women and if it's really necessary.

     

    Supplements: Men vs. Women

    The most common supplement that has a different label based on your gender is going to be a traditional multi-vitamin. If the supplement only has vitamins and minerals, is a different version really necessary? In some cases, the answer is yes.

     

    Some supplements are specifically geared toward women because of the ingredients within. Yes, we all consume vitamins and minerals but there are some additions to supplements that benefit a woman's overall health and wellness.

     

    A great example of this is when a multi-vitamin or a supplement contains Maca. Yes, Maca can be consumed by both men and women but Maca is especially useful for post-menopausal women.

     

    On the flip side, a men's based supplement may contain natural testosterone boosters such as Ashwagandha.

     

    It all comes down to the formula. Take a look at the label and if you find there are gender-specific ingredients then you'll know the dosage divide is justified.

     

    Individual Ingredients and Different Dosages

    What about individual ingredients? Is it really necessary for women to have lower dosages than men? Depending on the ingredient, the lower dosage is necessary.

     

    Different dosages are based on the metabolic make-up of men compared to women. In general, men may require more of a particular ingredient to fully experience benefits. What's more, there are different safety recommendations for men and women. ZMA, for example, is made up of Zinc, Magnesium, and Vitamin B6, which are barebones vitamins and minerals. However, it's still recommended for women to take two capsules as opposed to three capsules for men because of the potency of the formula.

     

    Common Ingredients & Dosages for Women

    Let's review the most common ingredients that require a different dosage for women:

     

    Whey Protein Concentrate / Isolate

    • Popular as a muscle builder and meal replacement, women don't need as much protein as men do. Although the average recommended dosage for whey protein is 30 grams per serving, women may only need 20 grams of whey protein per serving.

     

    Vitamin C (Ascorbic Acid)

    • A cold season staple and overall health and wellness vitamin, Ascorbic Acid, better known as Vitamin C, is essential but in different amounts for men and women. While men need 90 mg per day, women only need 75 mg per day.

     

    Magnesium

    • This super mineral has the ability to boost your immune system, support recovery, and boost your brain power. While it's necessary for both men and women, 320 mg is all a woman needs per day while men require 420 mg.

     

    Want to create your own fitness supplement with the exact dosage that you need? Check out the Amino Z Supplement Builder and create your own supplement masterpiece.

     

    References

    'Vitamin C Directory: Find News, Features, and Pictures Related to Vitamin C.' WebMD, WebMD, www.webmd.com/vitamins-and-supplements/vitamin-c-directory.

     

    'Magnesium.' WebMD, WebMD, www.webmd.com/diet/supplement-guide-magnesium#1.

  • Top 3 Reasons You Need to Be Taking Magnesium (Especially If You Exercise)

    Although it's only the 8th most abundant mineral in the body, the important role of magnesium cannot be overstated. If you think you have a tough job to go to, imagine being responsible for well over 300 tasks each day.

    That's just a normal day for magnesium. According to the government website, Medicine Plus, magnesium is required for over 300 biochemical reactions to be completed. It plays a critical role in the function of nerves and muscles and, at the same time, it's needed for your heart, bones, and blood. This is just for a normal person. If you're an active person or an athlete, your magnesium requirements are even more important. Let's take a look at the top 3 reasons why you may want to consider supplementing with magnesium to boost your overall health.

     

    1. Magnesium May Promote Better Sleep

    For those of you who are active, you know that recovery is the key to results and feeling well enough to fight another day in the gym, track, or pool. Recovery primarily happens while you are fast asleep. This is when your body enters stages of deep sleep. If you aren't sleeping well and your body doesn't have that chance to enter R.E.M. sleep, then you'll be missing out on key growth hormones for recovery. An easy way to promote sleep? Try magnesium.

    Studies suggest that magnesium may be an ideal supplement for healthy, natural sleep. Best of all, you don't need a prescription for it. It's recommended to take one serving of magnesium about one hour before bed. Try to get between 7 and 9 hours of sleep every night. (1)

     

    1. Magnesium May Increase Immunity

    It doesn't matter that time of the year it is, colds and illness are always waiting around the corner. To keep yourself from getting sick, it's important to take care of yourself. Boosting your immunity is one of the best ways to prevent yourself from getting sick. A better immune response will also aid in your recovery post-workout. Aside from a healthy diet and regular exercise, another easy way to boost your immune system is with magnesium.

    Studies suggest that when you supplement with magnesium, you may be increasing your immune response. The result, of course, is a decrease in colds and illness. If you do get sick, the duration of your cold may be much shorter with magnesium supplementation. (2)

     

    1. Magnesium May Help Boost Performance

    Last but not least, magnesium may be a great way to improve your performance inside of the gym. This is applicable to all fitness goals, regardless of your background. One study published in Journal of Sports Science and Medicine provided one group of cyclists with magnesium and the other group with a placebo. The group that supplemented with the magnesium saw an increase in overall performance when compared to the placebo group. (3)

    Try taking magnesium one hour before a workout. You can combine this with your normal pre-workout supplement, so long as it too doesn't have magnesium in the formula. You don't want to overdo it.

     

    Conclusion

    By supplementing with this amazing mineral, you may be able to get better sleep, boost your recovery, improve your immune response, and increase your overall athletic performance. Click here to take a look through the entire Amino Z magnesium supplement line-up.

     

    References

    1. 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.
    1. 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
    1. 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.
  • Top 4 Ways that Magnesium Can Help You in the Gym

    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.

     

    1. 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)

     

    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)

     

    1. 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)

     

    1. 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)

     

    Conclusion

    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.

     

    References

    1. 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.
    1. 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.
    1. 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
    1. 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.
  • The Importance and Benefits of Magnesium

    Necessary for more than 300 biochemical reactions, magnesium is the fourth most abundant mineral in the body and is essential to maintaining good health. We discuss the importance and benefits of magnesium, and magnesium supplementation.
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