Magnificent Magnesium

Author: Brendan Coates | | Categories: #30daychallenge , Brendan Coates , Burlington On , Fitness , Georgetown Ont , Magnesium , nutrition , Online Coaching , Online exercise program

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Magnificent Magnesium:

Have you ever had a muscle or eye twitch? Or a serious muscle cramp? Consider increasing your magnesium intake, here’s why. One of the many roles of calcium is to contract the muscle. Did you know magnesium is an essential mineral for the relaxation of muscles? Magnesium is the second most abundant intracellular mineral after potassium, and without adequate amounts, muscle performance and exercise tolerance can be compromised [1]. Magnesium deficiencies can lead to coronary heart disease, obesity, fatigue, epilepsy, impaired brain health and erectile dysfunction. It’s also crucial for the absorption of calcium and potassium, the metabolism of carbohydrates, bone formation and cardiovascular health just to name a few. It’s actually what makes tooth enamel hard and resistant to decay. Higher levels of magnesium have been shown to protect against heart disease. Foods such as dairy products, nuts, vegetables, fish, meat and seafood all contain magnesium, however because of mass agriculture, sadly levels have become depleted. This is why its so important to buy organic foods and supplement with additional micronutrients. One of my favorite ways to ingest magnesium naturally is by drinking bone broth. I also use Magnesium Synergy by AOR because it’s a blend of Magnesium glycinate and malate, along with additional vitamins and minerals. Magnesium works well at calming the brain, I take my magnesium supplements right before bed as it helps me wind down from a busy day.

*Note: The magnesium deficiency that I am discussing here is intercellular magnesium not blood magnesium. As there is no such thing a blood magnesium deficiency, because that would result in death.

Note* If you’re having constipation issues or discomfort with your bowel movements, try adding magnesium citrate to your regiment until motility resumes [2]. Just ensure you drink plenty of water or even coconut water to ensure electrolytes remain balanced.


[1] The American Journal of Clinical Nutrition, Volume 84, Issue 2, August 2006, Pages 419–426

[2] Gastrointestinal Diseases Research Unit, Kingston General Hospital, Queen's University, Ontario 2011 Dec;25(12):663-6