Magnesium is required for the production and release of parathyroid hormone. The parathyroid hormone produced by the thyroid glands helps maintain the right balance of calcium in the bloodstream and in tissues that depend on calcium for proper functioning. This is especially important for nerve and muscle function, as well as bone health. Magnesium converts vitamin D into its active form so that it can help calcium absorption.
The researchers assessed 10 postmenopausal women (45 - 71 years old) during a cycling exercise in relation to the amount of dietary magnesium that they were consuming.
35 days: Magnesium deficient diet 112mg + 200mg Mg supp.
93 days: Magnesium deficient diet 112mg/ day
49 days: Magnesium deficient diet 112mg + 200mg Mg supp.
The results showed that women who had low magnesium levels had higher oxygen use and higher heart rates during the cycling exercise. This suggests that these women were working harder and over time they will be more lethargic.
A research reveals that having adequate magnesium levels can improve strength and power in athletes. A four-year analysis by a team at the University of East Anglia found that a greater dietary intake of magnesium improved muscle strength, muscle mass and bone mineral density in men and women from older age groups.
There is a group of 22 recreationally-active college students recruited in the research, and they were given 350mg/day of magnesium for 10 days. Results show magnesium significantly:
Moderate exercise may decrease the glucose concentration while increasing the levels of lactate, which results in decreased efficiency of working muscle. Besides, magnesium increases plasma blood glucose, causing a spike in muscle glucose, brain glucose, reduces the accumulation of lactic acid in the blood and bran, therefore delays muscle and brain fatigue. In addiction, magnesium supplementation was able to maintain plasma glucose at relatively a high level post-exercise, suggesting that Mg can assist in muscle tissue recovery.