The vital role of magnesium in active lives

Discover why, if you enjoy sports and physical activity, taking magnesium supplements is a must.

What is magnesium?
Magnesium is an essential nutrient that’s crucial for good health and required by virtually every single cell in your body and over 300 chemical processes, including muscle contraction and relaxation, cardiac activity, blood pressure regulation, bone health and synthesis of proteins, fats and nucleic acids. It too is vital for energy metabolism by activating ATPases – enzymes which generate ATP (adenosine triphosphate, more about them below!)

Do I have enough?
Magnesium deficiency is common. The EU nutrient reference value is 375mg per day for adults, however, a recent Diet and Nutrition Survey in the UK revealed that, on average, adults are consuming just 270mg. 

Symptoms of lacking in magnesium can include fatigue, insomnia, loss of appetite, constipation, depression muscle weakness, muscle trembling or cramps, low immunity, high blood pressure, poor glucose control and an irregular heartbeat.

If you’re sporty and suspect you’re deficient, request a blood test from your GP.

Why is it so important for active people?
When ATP (mentioned earlier) is broken down, energy is released to support muscle con-tractions. When you’re at the gym, playing netball or running, ATP needs to be synthesized quickly. Low magnesium slows down the synthesis, leading to lethargy, lack of power and cramps. Add this to the other deficiency symptoms and being top of your game just isn’t happening! Furthermore, it’s thought that magnesium can reduce lactic acid (leading to muscle ache, rapid breathing, nausea, stomach pain) and since the nutrient impacts on the nervous system, reduces your perception of tiredness. Magnesium is lost through sweating – so, it’s self-evident that those on the go really need to supplement their levels. 

How do I get more?
Magnesium is not produced by the body but, instead, needs to be sourced via foods or supplements.

Foods that are rich in magnesium include: nuts, seeds, legumes, green leafy vegetables, milk, yogurt and fortified breakfast cereals, but when you’re active and your levels are already low, it’s wise to top up with a supplement.

Which supplement?
You will need a supplement that fits perfectly into your lifestyle, like any exercise regime, no one size fits all!

The Bioglan Active Magnesium Range contains THREE options for active men and women – tablets, powder and cream. 

Tablets: combine four forms of magnesium in a high-strength (375mg) and superior bio-available (quickly absorbed into bloodstream) dose.
£16.99 for 120

Powder
: provides 100% of your required intake, with key electrolytes to improve hydration plus amino acids to support muscle health and recovery. Just add water for a refreshing lemon and lime, sugar-free drink. 
£24.99 for  a 4 weeks supply.

Cream: delivers a daily dose of magnesium (190mg) via the skin. This non-greasy, topical cream contains menthol for improved absorption into skin to help reach muscles effectively.
£11.99 for 100ml. 

The full range is available to buy at the Bioglan website

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