Magnesium: How It Supports Capacity

There are a few things in the world of supplementation that just make sense. Magnesium is one of them.

The main energy molecule within the human body, ATP or adenosine triphosphate, requires magnesium to become biologically active. It's crucial for brain function, muscle contraction, [1], protein synthesis and glucose utilisation [2] – all things a ZAAG user wants to improve.

The evidence for magnesium supplementation as a means to improve well-being is rather robust. Studies consistently show that magnesium is one of the minerals most reduced by modern farming practices [3,4], in addition to being required in larger amounts by physically active people.

Why Stress Increases Magnesium Demand

Processed foods have been shown to deplete up to 80-90% of magnesium levels [5,6], active individuals training with weights may require up to 20% more than sedentary individuals [7], and poor sleep quality/quantity [8] and stress [9/10] can also induce magnesium loss.

The likelihood is you fall into at least one of those categories.

Stress, in particular, is a big one, particularly for the ambitious as they push themselves harder. The link between stress and magnesium has been understood as bidirectional since 1993 by way of one Dr Galland. More recent research from 2020 states that “stress increase[s] magnesium loss, causing a deficiency; and in turn, magnesium deficiency could enhance the body’s susceptibility to stress. Resulting in a magnesium and stress vicious circle” [11].

Basically, it’s a massive reason why ZAAG makes you feel so great.

Magnesium and Allostasis: Building Capacity

Big word time: allostasis. This is something we’ll be diving into a hell of a lot more in future musings, but magnesium’s role in the process is notable. 

You may know the term homeostasis, which describes when physiological parameters are normal. 

Allostasis, on the other hand, describes our responsiveness and adaptability to environmental flux. 

In essence, homeostasis is a lovely idea but, we’re rarely in a position where we aren’t experiencing some form of tax on our systems. If we’re able to be allostatically sound, our body has everything it needs to tackle the challenges that come part and parcel with people keen to perform.

Or, as we love to quote, Henry Thoreau, those who want to “live deep and suck out all the marrow of life.” Y’know, like us. Like you.

Having the right amount of micronutrients is vital to providing our body with the resources it needs to respond to new stressors [12] – and magnesium specifically has been identified as benefitting our stress response [13].

When it comes to research, there’s a clear link between magnesium and stress – “the bulk of evidence suggests… psychological and environmental stress are associated with lower blood magnesium concentrations” [14].

Clinical Evidence: How the Body Loses Magnesium

Four interesting studies for you, bite-sized for time:

• Evidence suggests that when adrenaline is introduced to the body (in stressful/exciting/challenging situations) the body lowers its magnesium levels both immediately and an hour after introduction [15].
• Young adults exposed to chronic or sub-chronic stressful conditions saw “significant reductions in plasma and total magnesium concentrations,” over 3 months [16].
• Healthy men experiencing sleep deprivation saw an 11% reduction in their magnesium levels (after just one day) compared to the control group, and a 39% reduction in their magnesium (after a month) [17].
• Students’ magnesium excretion increased by 44% during exams compared to non-exam conditions [18].

Magnesium Citrate for Higher Bioavailability

Recommendations for amounts of minerals tend to be a number designed to avoid deficiency… not to provide optimal health [19]. 

If you’re stressed, struggle with sleep, don’t eat magnesium-rich foods daily (pumpkin and chia seeds, almonds and spinach contain the highest amount gram for gram), or train hard, there’s plenty of evidence that suggests that supplementing magnesium could well make a genuine difference to performance.

ZAAG includes 200mg of magnesium citrate which has been demonstrated as having the highest bioavailability - about 24% higher absorption than alternatives like oxide and chloride [20] – making it the preferred choice for supplementation.

We keep telling you we’re all about performance. Try us for yourself and find out.