If you have: disturbed sleep, fatigue, stress, cramps, then you should look towards magnesium. Let’s look in detail at whether those who work intellectually or those who prolong life and youth (biohackers) should take magnesium. And also about the symptoms of magnesium deficiency.
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Magnesium and sports
So, why does magnesium begin to be consumed more at high loads?
One of the main reasons is consumption by mitochondria.
How mitochondria are related to energy and aging can be read in the article Mitochondria – modern views on the aging process, mitochondrial theory of aging com/ru/articles/408037/
1. Under high load, cells must produce more energy.
Energy production (adenosine triphosphate, abbreviated as ATP) occurs with the help of mitochondria. And as you probably already guessed, ATP is actively associated with magnesium ions. The biologically active form of ATP is often represented as magnesium ATP. Magnesium is essential for stabilizing ATP and is involved in a number of reactions in which ATP is broken down to release energy.
2. Enzymatic activity.
Many of the enzymes involved in the Krebs cycle (the central pathway of metabolism occurring in mitochondria) require magnesium as a cofactor. The Krebs cycle produces intermediate molecules that are then used in the electron transport chain to produce ATP.
3. Stabilization of membranes.
Magnesium may help stabilize mitochondrial membranes, which may affect their function and permeability.
4. Calcium regulation
Mitochondria play a role in regulating intracellular calcium levels. Magnesium, in turn, can compete with calcium for binding and may play a role in regulating calcium homeostasis in mitochondria.
5. Protection against oxidative stress
Magnesium may play a role in protecting mitochondria from oxidative damage as it is involved in the activity of antioxidant enzymes within mitochondria.
And also, there are 6 additional reasons for the consumption of magnesium during physical activity.
1. Muscle activity: Magnesium is essential for normal muscle contraction and relaxation. With physical activity, magnesium consumption by muscles increases.
2. Loss through sweat: Magnesium, along with other minerals, is lost through sweat, which can lead to low levels in the body.
3. Hormonal changes: Intense physical activity can lead to changes in the levels of certain hormones, which can affect the metabolism of magnesium and speed up its elimination from the body.
4. Activation of enzymes: Magnesium serves as a cofactor for many enzymes involved in metabolic processes. During physical activity, many of these processes are accelerated, which can increase magnesium consumption.
5. Oxidative stress: Physical activity can lead to increased production of free radicals, which can cause oxidative stress. Magnesium is involved in antioxidant systems and can be used to neutralize free radicals.
6. Recovery and regeneration: After training, the body starts recovery and regeneration processes. Magnesium can be used in these processes, especially in the regeneration of muscle fibers.
So, we’ve sorted this out – if we train a lot, then it is advisable to ensure additional supply of magnesium to the body so that the listed processes can occur normally.
What happens if we don’t do this and what are the signs of magnesium deficiency? It turns out that in addition to the well-known cramps, a lack of magnesium can also manifest itself in other unpleasant symptoms.
1. Muscle cramps: The signature sign of magnesium deficiency is cramps, especially in the calf muscles.
3. Heart rhythm disorders: Magnesium plays a role in regulating heart rhythm, and a deficiency can cause arrhythmia or other rhythm problems.
4. Increased irritability and anxiety: A lack of magnesium can affect the nervous system, causing feelings of anxiety, irritability or even depression.
5. Tremors or shaking of the hands: In some cases, magnesium deficiency may manifest itself as mild tremors or shaking of the hands.
6. Headaches and Migraines: Magnesium deficiency may be associated with frequent headaches and migraines.
Ok, we’ve sorted this out – if we train a lot and have similar side effects, then with a high degree of probability, we can take additional magnesium in the form of supplements and the symptoms will go away.
Magnesium and head work
How does this relate to people who work a lot and intensively with their heads? And with those who want to be young (energetic), smart and healthy longer?
It turns out there is a connection and not even just one.
The first is Stress.
Capitalized because it is the disorder of our century. Stress causes a decline in performance, it worsens the quality of life, we age faster, we are more likely to die from various diseases, etc., etc. Stress is bad and we fight it in many ways – meditation, yoga, regimen, psychologists and etc.
At the same time, if we experience stress, it turns out that we begin to consume magnesium in increased quantities. Namely:
1. When stressed, the body increases the production of hormones such as cortisol. These hormones may promote increased excretion of magnesium through the kidneys.
2. Stress and anxiety can cause involuntary muscle tension or contraction, which can increase your magnesium intake.
3. Stress can affect the gastrointestinal tract, reducing the body’s ability to absorb magnesium from food.
4. Magnesium plays a role in regulating nerve impulses. When you are stressed, nervous system activity increases, which can increase your magnesium intake.
5. Stress can lead to increased production of free radicals, which causes oxidative stress. Magnesium is involved in antioxidant defense responses and levels may decrease when combating oxidative stress.
I even coined the term cortisol loop(s) to show how this can work and keep us in these states.
We have experienced stress from something We have spent magnesium Because of the lack of magnesium we have less strength And we need to do projects, work, etc. Stress from what we cannot do, from the fact that the joy (energy) has gone We are wasting even more magnesium Even more stress…
To make it easier to break this loop, you can start taking magnesium + do what you usually do (psychology, meditation, going out into nature, etc.) It is clear that this is not a magic pill, but it can be useful as a great additional help.
The second is the use of alcohol and various substances
For many, this may be the main reason 🙂 When drinking alcohol, smoking, psychedelics, etc., magnesium consumption increases. The reason is the increased excretion of various substances through the kidneys, which simultaneously increases the removal of magnesium from the body.
A simple protocol can help here. Had a lot of fun? Take a double dose of magnesium in the morning along with pickle juice.
Magnesium and biohacking
But what if I plan to live until I’m 120 (okay, until 90) and I want to be active, smart, useful to society, moving around the world, etc., etc. before I die? This is the goal of biohackers (and mine) and we are trying to achieve it comprehensively – sports, lifestyle, nutrition, spiritual practices and supplements.
Should a biohacker take magnesium regularly as a supplement? My personal answer is it depends.
You definitely shouldn’t buy or drink a supplement if there are no symptoms of its deficiency. However, it is worth paying attention to the diet and balancing it so that all substances are supplied in normal quantities.
At the same time, it is worth remembering the signs of magnesium deficiency. And also after binge drinking, take magnesium prophylactically.
What does magnesium deficiency lead to? What should you look at to determine whether you should run for a magnesium supplement?
Magnesium is involved in the transmission of nerve impulses to muscles and the regulation of ion channels, especially calcium channels. When magnesium levels in the body are low, it can lead to increased calcium channel activity, which increases the likelihood of seizures.
A lack of magnesium in the body can be associated with insomnia and sleep disorders. Magnesium is associated with the secretion of melatonin + modulates the activity of GABA (gamma-aminobutyric acid), the main inhibitory neurotransmitter in the brain. GABA helps reduce neuronal activity, which may promote relaxation and sleep.
3. Anxiety
A lack of magnesium can lead to increased anxiety (normal anxiety).
Magnesium is involved in the regulation of certain neurotransmitters, such as serotonin, which plays a key role in regulating mood. A lack of magnesium can disrupt the balance of these neurotransmitters, which can lead to anxiety.
4. Chronic fatigue, low motivation – we looked at this, the connection is through mitochondria. (can also be due to low iron levels)
What supplements should I take?
This study is not an advertisement for supplements, but an attempt to figure out how to improve life when magnesium deficiency reduces its quality.
Therefore, there will be no links or any specific recommendations here. However, when I was choosing a supplement, I was faced with the fact that there are different forms of magnesium.
I will not list all the forms here; I chose the compound magnesium glycinate (or bisglycinate). This is a chelated form of magnesium. In this form, magnesium is bound to two molecules of glycine, an amino acid. Glycine improves the absorption of magnesium in the intestines, making this form of magnesium one of the most bioavailable and without a laxative effect.
I recommend googling all the sources, because for some reason domestically produced supplements are more expensive and there is not such a wide selection of ingredients on the label.
Well, you can always come to the channel for individual recommendations me/alexawaik
Health and happiness to everyone and see you next time as planned:
1. Dental protocol + connections with the brain and nose
2. Vitamin B6 Study
2023-09-17 13:45:16
#athletes #magnesium #exercise #brains
