Magic of magnesium

So I've been taking magnesium supplement for a while as it helps for so many things, but has been shown to help for anxiety.

Here is a list of things magnesium can do--

- Reduce muscle cramps, spasms & tension

- Lessen pain associated with migraines

- Headaches

- Improve sleep

- Address neurological disorders such as anxiety and depression

- Help you poo by calming the digestive tract down lol

- Allows nerves to send messages in the brain & nervous system

- Regulates the metabolism of nutrients such as protein, nucleic acids, fats and carbohydrate

- Regulates cholesterol production and helps modulate insulin sensitivity 

-Assists in energy production, DNA transcription and protein synthesis

- Maintains the structural health of cell membranes throughout the body

So pretty much errrrthing!

The thing is what type?

I've tried them all! But recently I was listening to "Dishing up Nutrition" podcast and they mentioned magnesium glycinate is the best form for anxiety....

So randomly ages ago I bought magnesium glycinate (just a fluke because it was cheap) so the other day my anxiety was so bad ALL day and I decided, just out of the blue I would open this one and have it instead of my usual magnesium which has a blend of all types of magnesium ie aspartate dehydrate, glycinate, orotate, phosphate.

Anyway long story short, hours later I was about to go to bed and I was like 

"um I feel so much better... But why?"

So I was trying to figure out what I had different that day...

Then it hit me!

THE MAGNESIUM GLYCINATE!

So I've been having this new one for the last two days and my anxiety is SO much better!

So make sure you research and check your supplements. You might have the right idea at heart but just not be getting the appropriate type... 

Food high in magnesium include-

Kelp, wheat bran, wheat germ, almonds, cashews, buckwheat, brazil nuts, dulse, filberts, millet, pecans, walnuts, rye, tofu, soy beans, brown rice, figs, dates, collard greens, shrimp, avocado, parsley, beans, barley, dandelion greens, and garlic

But what about performance?

In two studies I've read and heard about on the podcast barbell 1 have both shown a boost in performance with supplementing magnesium.

A study concluded that supplementing with magnesium helped one group increase bench press gains by 17%! http://www.jissn.com/content/pdf/s12970-015-0081-z.pdf

Another study found here- http://www.ncbi.nlm.nih.gov/m/pubmed/24015935/ resulted in volley ball players improving alactic anaerobic metabolism after taking a magnesium supplement even though the players were not deficient in Magnesium! And an increase in long jump, squat jump and all the plyo stuff that volley ball players do..

Most importantly THIS study concluded an increase in gains (via quadricep torque measurements). They hypothesized this was due to the role of magnesium in ribosomal levels in protein synthesis, for the group taking magnesium (compared to placebo group). They did leg ext and leg press 3 x 10 reps 3 times a week but here's the link if you want to have a look at the abstract http://www.ncbi.nlm.nih.gov/m/pubmed/1619184/

THE END.