Magnesium is one of the most influential minerals in the body and is important in over 300 enzyme reactions in the body. This includes muscle contractions, production of ATP for energy, as well as nerve and heart function. This is one of the few supplements I would recommend for everyone.

Unfortunately in the modern world magnesium deficiency is becoming much more commonplace, with one of the suggestions of why this is being environmental. In that water, soil and plants all now have decreased levels, and this as you can imagine has a knock on effect up the food chain. The more active you are the more magnesium your body needs.

A few common symptoms of a deficiency are:

  • Constipation

  • Muscle cramps

  • Excessive muscle soreness

  • High blood pressure

  • Restless leg syndrome

  • Dizziness


The way to maximise gainz from supplementation is to use those that will have the greatest all round effect on the body. You will find few supplements that will have such an all round positive effect as magnesium.


Among many, magnesium can:

  • Improve digestion due to increased digestive enzymes

  • Lower blood pressure

  • Lower stress and anxiety levels

  • Increase free and total testosterone levels

  • Increase muscle strength

  • Improve cardiovascular efficiency

  • Improve sleep and recovery from exercise


In general 400-600mg of elemental magnesium works well for most. You may need more if you’re currently deficient.

There are many forms of magnesium available, some are absorbed far better than others by the body. If you use a supplement such as ZMA, you’ll often find these are created with the poorer, cheaper forms of magnesium that have low bioavailability.


One of the best ways to maximise absorption is to combine:

  1. A healthy varied diet (including vegetables, fruit,  nuts seeds, beans, avocados, dark chocolate)

  2. Magnesium in transdermal form

  3. Magnesium in tablet form


Magnesium Foods
Magnesium Rich Foods

MyGainz Recommendations

a. Transdermal

  • Epsom salt baths

  • Magnesium Chloride Sprays

b. Tablet

  • Magnesium Glycinate (top pick)

  • Magnesium Ascorbate

  • Magnesium Malate

  • Magnesium ZMK

  • Magnesium Arginate

Avoid

  • Magnesium Aspartate

  • Magnesium Lactate

  • Magnesium Oxide

Coach Jay.