Magnesium(Mg)

Magnesium is, after calcium, the most often cell cation in organism. Around 60% of this mineral is located in bones, while other part is located in muscles and other soft tissues. Nearly 1% of magnesium is located in plasma, where its concentration is between 0,7-1,1mmol. Normal concentration of this ion in plasma doesn’t exclude total magnesium miss in organism, so this element recharging is sometimes very heavy to be done in organism.

Magnesium is mostly found in cell in the shape of Mg²⁺-ATP, complex that is necessary for synthesis of all proteins, nuclein acids, nucleotides, lipids and carbohydrates, just as for muscle contraction activation.

Magnesium is included in at least 300 enzymes in human organism. Huge significance of this mineral exists in activity potassium-natrium pump, that is needed for normal cell membrane potential.

Magnesium is mostly excreted through urine, partly by feces and sweat.

Decrease in magnesium concentration is found during and 24 hours after training. Drop of magnesium level in serum after training is followed by moving this element into erythrocytes and fat cells, and again relatively quick return to serum. Loss of this mineral through sweat is small, but it can become significant if activity lasts for long time. Magnesium missing in organism leads to signs on various organ systems: nervous, skeletal, digestive, cardiovascular, and also is related to pregnancy and menstruation. However, deficit is rare with healthy people, cause this mineral is widespread in food.

Recommended daily intake(RDA) is 300-350mg/day. During growth and in case of physical and psychic stress, larger daily amounts are needed. To maintain magnesium balance, 6mg/kg body weight of magnesium is recommended for healthy males, for women some less.

Ones that think magnesium supplementation is necessary at athletes say that due to following reasons: magnesium recharge lost by sweat, muscle spasms prevention and mitochondrial capacity maintaining for energy metabolism. 15 mmol/day during hard training period is needed.

Too big magnesium intake disturbs zync absorption.

Magnesium is highly widespread in food, and most present is in: legumes, rice, green plant parts(chlorophylls), almond… A lot of magnesium and calcium is lost in the process of food digestion. If there is enough calcium, proteins and phosphates, absorption of this mineral in intestine will be decreased.

“Athletes’ nutrition”, Marina Djordjevic Nikic