Polls have shown that a great number of Canadians experience some type of stress on a regular or semi-regular basis. The Canadian Mental Health Association found that about one in four Canadians feel somewhat or very stressed most days. 

Stress is the fight-or-flight response we have in response to daunting demands. Symptoms of stress are the result of hormones your brain releases to alert your body of a stressful event. A healthy amount of pressure can be helpful -- some people feel they work best that way -- but when stress gets out of hand and goes on for too long, it can take a toll on your physical and mental wellbeing. Long-term activation of stress hormones can affect the body’s natural processes, like metabolism, which is why stress can cause weight gain. 

Everyone copes with stress differently, and if you’re interested in combating the feeling naturally, we’re here to help. However, we do recommend consulting your doctor or psychiatrist for personalized advice based on you. 

Here are four all-natural remedies that could help you reduce stress. 

Magnesium 

Studies have shown an inverse relationship between magnesium and cortisol, the stress hormone. Stress voids the body of its magnesium stores, and yet we need magnesium to counteract the effects of stress. The study found that the higher the magnesium, the lower the cortisol -- and this backs up magnesium’s title as the calming mineral. 

Magnesium helps us fight stress not only by lowering cortisol levels and cleansing the hormone from our cells, but also by regulating calcium and keeping it outside of the cells, balancing the nervous system, and relaxing muscles that may be under tension as part of the body’s response to stress. 

Excess calcium inside cells can lead to cell rigidity and tension, which is not helpful in mitigating stress symptoms. 

Magnesium’s joint approach to calmness makes it a great choice for stress management because it counteracts stress in 2 ways. By calming, balancing, and regulating the nervous system, it downgrades the body’s physical response to stress. And with its muscle relaxing properties, it can prevent the physical tension that leads to stress. 

Research concluded that not only does magnesium have an effect on cortisol levels, but also other brain functions that contribute to the anxious/stressful response. Magnesium regulates neurological health by controlling certain neurotransmitters, the messengers of the brain to other parts of the body. It is also believed to affect the hypothalamus, which controls the pituitary and adrenal glands, which are responsible for the body’s response to stress. 

Lavender 

Lavender too has a layered effect on the body and its response to stress. It is, of course, a popular choice for aromatherapy to promote rest and relaxation, and has also been shown to reduce stress and anxiety. Lavender will counteract stress both by promoting restful sleep and by reducing anxiety and stress while you are awake. 

In terms of its benefits for sleep, a study found an oral dose of lavender to have the same effect as a low dose of the allopathic anxiety medication lorazepam (commonly known as Ativan). This is not the only way to enjoy the benefits of the blissful flower. If aromatherapy is your consumption method of choice, look no further! Research indicates that lavender aromatherapy increases your time spent in deep, slow-wave sleep. It can also help improve sleep quality for those who have trouble sleeping because of insomnia, depression, or anxiety. 

For stress treatment, lavender aromatherapy has been shown to reduce symptoms of stress such as blood pressure and heart rate, and enhance feelings of calm and relaxation. 

Magnesium and Lavender - The Dream Team

Paired with magnesium, you can get the calming, relaxing benefits of both remedies -- in one go! An evening massage with a magnesium balm, gel, or spray with lavender should give you a full night’s sleep and a stress-free day. It’s an easy, fast, and relaxing way to boost your magnesium levels and let the lavender work some magic while you’re at it. 

Read more about the benefits of topical magnesium.

Melatonin 

Everyone does better when they get enough sleep, which is why rest is key to alleviating stress. However, you can get caught in a vicious cycle when sleeping feels impossible because of stress, and reducing stress is tough because you can’t sleep. 

Melatonin occurs naturally in the body and controls your body’s sleep-wake rhythm. In a healthy sleep cycle, melatonin levels increase at night when it’s dark to allow for sleep and decrease in the morning to encourage wakefulness and alertness. 

Research has shown that melatonin can improve total sleep time, and decrease the time it takes to fall asleep, in patients who struggle with secondary sleep disorders. That is, sleep problems are caused by other conditions (stress, depression, etc). In people with primary sleep disorders (those not caused by another condition), research has found that melatonin shortened the time it took to get to sleep, lengthened the total time spent asleep, and improved sleep quality. Preemptively using melatonin to ward off stress in the future makes total sense because who doesn’t feel better on a full night’s sleep? You are less at risk to develop chronic stress if you are well-rested. 

Melatonin is included in many natural sleep aids, because it is non-habit-forming, and supplementing it does not affect the body’s production of it. 

Keep CALM and Carry On

Whether your stress is a passing feeling or a more long-term condition, no one likes to feel that way. If your stress becomes chronic or causes adverse physical effects, such as high blood pressure, it is recommended that you see your GP for treatment. 

We hope these natural recommendations have helped. 

Sources 

• Shoemaker, SaVanna. “The 7 Best Vitamins and Supplements for Stress, according to Dietitians.” Healthline, Healthline Media, 18 Nov. 2019, www.healthline.com/nutrition/vitamins-for-stress. Accessed 3 May 2023.
• Ipsos editor. “Stress Becoming a Way of Life for Canadians.” Ipsos, www.ipsos.com, 18 Oct. 2000, www.ipsos.com/en-ca/stress-becoming-way-life-canadians. Accessed 3 May 2023.
• “Stress.” Cmha.bc.ca, 2014, cmha.bc.ca/documents/stress/. Accessed 3 May 2023.
• Greenblatt, James. “Magnesium: The Missing Link in Mental Health? - James Greenblatt, MD.” James Greenblatt, MD, 14 Oct. 2019, www.jamesgreenblattmd.com/magnesium-the-missing-link-in-mental-health/. Accessed 3 May 2023.
• Cuciureanu, Magdalena D., and Robert Vink. “Magnesium and Stress.” Nih.gov, University of Adelaide Press, 2020, www.ncbi.nlm.nih.gov/books/NBK507250/. Accessed 3 May 2023.
• Sartori, Simone B., et al. “Magnesium Deficiency Induces Anxiety and HPA Axis Dysregulation: Modulation by Therapeutic Drug Treatment.” Neuropharmacology, Elsevier BV, Jan. 2012, https://doi.org/10.1016/j.neuropharm.2011.07.027. Accessed 3 May 2023.
• Kirkland, Anna, et al. “The Role of Magnesium in Neurological Disorders.” Nutrients, vol. 10, no. 6, MDPI, June 2018, pp. 730–30, https://doi.org/10.3390/nu10060730. Accessed 3 May 2023.
• Ferguson, Sian. “Magnesium for Anxiety: Is It Effective?” Healthline, Healthline Media, 20 Mar. 2019, www.healthline.com/health/magnesium-anxiety. Accessed 3 May 2023.
• “Does Lavender Help You Sleep?” The Sleep Doctor, 13 Dec. 2022, thesleepdoctor.com/sleep-aids/does-lavender-help-you-sleep/. Accessed 3 May 2023.
• Sayorwan W;Siripornpanich V;Piriyapunyaporn T;Hongratanaworakit T;Kotchabhakdi N;Ruangrungsi N. “The Effects of Lavender Oil Inhalation on Emotional States, Autonomic Nervous System, and Brain Electrical Activity.” Journal of the Medical Association of Thailand = Chotmaihet Thangphaet, vol. 95, no. 4, J Med Assoc Thai, 2014, pubmed.ncbi.nlm.nih.gov/22612017/. Accessed 3 May 2023.

Muscle pain, difficulty sleeping, and trouble maintaining a positive mindset are much more common ailments than you may think. Although none are life-threatening, it becomes very hard to thrive when you’re getting a fraction of the sleep you need, moving hurts your body, or when you are simply not in a positive mental space. 

In this article, we’ll explain how magnesium together with lavender essential oils can help with all three common issues. You may be familiar with both natural treatments individually. 

Magnesium is a well-known mineral supplement for relief from tension, pain, anxiety, stress, and more. Lavender essential oil is a popular choice for aromatherapy. It, too, has relaxing, pain-relieving properties. Combine the two and you have one, powerful natural solution for everyday body pain, restless sleep, and mood.

Muscle Pain, Magnesium, and Lavender

Muscle pain is usually a sign that your body is adapting to your exercise of choice, and with that, getting stronger. That said, no one likes feeling achy all day and suffering while walking upstairs the day after leg day.  

Recently, we’ve talked about how topical magnesium can help, but we’ll do a quick recap for those who missed our post about how magnesium mitigates muscle soreness. 

Magnesium and calcium work in tandem to relax and contract our muscles, respectively. Magnesium helps to soothe muscle aches by naturally blocking some calcium so that your muscle contractions are controlled and not spastic. 

Lavender is great for muscles too. The anti-inflammatory and pain relief properties of lavender make it a great solution to muscle tension. It also helps to mitigate swelling and improve blood flow throughout the body. 

Put together, magnesium and lavender create a dynamic duo to battle day-after muscle soreness. A portable and easy spray, gel, or balm could be your new gym sidekick! You also deplete magnesium stores while working out, so the sooner you apply, the better. 

Plus, the addition of lavender makes it smell heavenly. What’s not to love?

Sleep, Magnesium, and Lavender

Of course, it isn’t enough for this lavender/magnesium dream team to just relieve muscle pain. They work together, along with other naturally occurring substances in the brain to send you off into a calm, blissful sleep.

Magnesium does a number of things when it comes to sleep. It increases GABA, thereby relaxing the brain and bringing brain activity to a much lower level so we can sleep. It will also bind and activate GABA receptors, for a totally relaxed nervous system.

Some sleep problems have been linked back to cortisol production. Some people experience chronically heightened levels of cortisol, making it much more difficult for them to fall asleep. Magnesium has the potential to change this, by regulating the adrenal glands (where cortisol is produced) and reducing the release of the hormone.

Lastly, magnesium is closely related to melatonin, a hormone essential to the body’s sleep-wake patterns. Low melatonin results in disruptions to your regular sleep schedule. Magnesium regulates melatonin levels in order to maintain the balance you need to get the sleep you deserve. 

Lavender also works through the neurotransmitter GABA to relieve anxiety, reduce agitation, and promote relaxation and calm. Widely regarded as a natural sleep aid, studies have shown that lavender does seem to affect sleep. 

Additionally, through aromatherapy, lavender can promote calmness and wellness, and reduce stress and anxiety, which sometimes lead to insomnia. There have even been studies with regard to lavender in the brain, in the context of sleep, which find it to be largely effective. 

While some may take a few minutes post-workout to massage some magnesium chloride with lavender, others may give themselves a little extra lavender love before bed.

Stress, Anxiety, Magnesium and Lavender

1 in 5 Canadians will personally experience some type of mental health issue or illness. It can be a passing feeling or something more long-term.

It’s normal to feel a little stressed out, especially now. CAMH reported that more people have reported substance use, frequent loneliness, and anxiety in their adjusted pandemic lifestyle than prior to the COVID-19 outbreak. 

Treatment for mental health comes in a range of different methods and practices, depending on the individual’s preferences and those of their doctor or naturopath. If you’re seeking natural alternatives, you’ve come to the right place. That said, always consult with a professional with regard to your mental health and treatment options. 

In the same way magnesium can help with sleep, it can also mitigate symptoms of stress and anxiety by regulating the production of cortisol. Cortisol is the fight-or-flight hormone, linked to the body’s response to stress. Magnesium regulates a number of hormones in the fear centers of the brain and influences the activity of the adrenal system. 

Some people experience mental health complications in relation to their sleep. Sometimes, insomnia is a symptom of depression/anxiety, and sometimes those things are triggered by a lack of sleep. ATP, the main energy carrier within your cells, relies on magnesium. This relationship is key to distributing energy appropriately in the body. To avoid disrupting your sleep patterns, magnesium will boost GABA to help you sleep, and boost energy so that when you’re awake, you can be your best self. 

Some studies suggest that depression may be linked to magnesium deficiency, although others suggest that more research is needed to support this. In some people, magnesium supplementation may ease certain symptoms of depression and anxiety. 

New research from Kagoshima University in Japan indicates that the way the body processes linalool, the main component of lavender, is perhaps different from what had been widely believed. Linalool is responsible for the distinctive taste and aroma of lavender. Previously, it was believed that linalool was inhaled and then absorbed through the lungs into the bloodstream, reaching the neurons in the brain that way. Benzodiazepines (allopathic sedative drugs used to treat anxiety, insomnia, and epilepsy) target the same receptors, but lavender does so naturally. 

This study showed that contrary to that theory, linalool affects the brain through smell. This was confirmed when they tested mice who were unable to smell and showed no effect. They also tested mice who had been treated with Flumazenil, which blocks the receptors previously thought to absorb linalool. 

The outcome of these tests resulted in the conclusion that lavender provides an anti-anxiety effect, without impairing movement, like other anxiety treatments. 

Why Topical Magnesium with Lavender?

Taking your magnesium with lavender essential oils topically allows for the mineral to exert the same positive effect, without the laxative result of taking it orally. For some, this is optimal. 

It will also allow you to take advantage of the soothing lavender fragrance to quell anxiety, and muscle aches, and send you off into peaceful sleep. 

Sources

• Serefko, Anna, et al. “Magnesium in Depression.” Pharmacological Reports, vol. 65, no. 3, Elsevier BV, May 2013, pp. 547–54, https://doi.org/10.1016/s1734-1140(13)71032-6. Accessed 3 May 2023.
• Tarleton, Emily K., and Benjamin Littenberg. “Magnesium Intake and Depression in Adults.” Journal of the American Board of Family Medicine, vol. 28, no. 2, American Board of Family Medicine, Mar. 2015, pp. 249–56, https://doi.org/10.3122/jabfm.2015.02.140176. Accessed 3 May 2023.

In the world of wellness, magnesium is gaining recognition as a vital mineral for various bodily functions. While dietary sources and supplements are the traditional routes for magnesium intake, topical magnesium absorption is a growing trend. But how does it work, and what does science have to say about it? In this article, we’ll explore the fascinating science behind topical magnesium absorption.

Why Magnesium Matters

Before we dive into the science, let’s understand why magnesium is essential for our bodies. Magnesium is involved in over 300 biochemical reactions in the body. It plays a role in muscle contraction, nerve function, energy production, and bone health. However, many people don’t meet their daily magnesium needs through diet alone.

Topical Magnesium: A Different Approach

When we think about magnesium supplementation, we often envision popping pills or mixing powder into our drinks. However, topical magnesium takes a different route. Instead of being ingested, it’s applied directly to the skin in the form of oils, creams, or sprays.

The Skin: Your Body’s Largest Organ

Your skin is not just a protective barrier; it’s a dynamic organ with the ability to absorb substances. The outermost layer of your skin, called the stratum corneum, is made up of dead skin cells. Beneath this layer lies the epidermis, which contains blood vessels and sweat ducts. It’s through this layer that topical magnesium can make its way into your bloodstream.

The Role of Ions

To understand how magnesium is absorbed, we need to talk about ions. An ion is an atom or molecule with an electrical charge, either positive (cation) or negative (anion). Magnesium is a cation, carrying a positive charge.

When you apply topical magnesium, it exists in the form of magnesium chloride or magnesium sulfate, commonly known as Epsom salt. These compounds readily dissociate into magnesium ions (Mg²⁺) when in a solution, such as the moisture on your skin.

The Dance of Absorption

Here’s how the process works:

1. Contact: When you apply topical magnesium to your skin, it makes contact with the moisture on the skin’s surface.

2. Dissociation: The magnesium chloride or sulfate in the solution dissociates into magnesium ions (Mg²⁺). These ions carry a positive charge.

3. Diffusion: Through a process called diffusion, magnesium ions move through the epidermis and into the blood vessels beneath. This is driven by the concentration gradient – ions move from an area of higher concentration (your skin) to an area of lower concentration (your bloodstream).

4. Transport: Once in your bloodstream, magnesium ions hitch a ride on your red blood cells. This is a crucial step because it allows magnesium to be transported throughout your body to where it’s needed.

5. Biological Activity: Inside your cells, magnesium ions participate in various biochemical reactions. They may help relax muscles, support nerve function, and regulate enzyme activity.

Factors Affecting Absorption

Several factors can influence the absorption of topical magnesium:

• Skin Condition: Healthy, unbroken skin is more efficient at absorbing magnesium than damaged or irritated skin.

• Duration of Contact: Longer contact time between the magnesium product and your skin can enhance absorption.

• Concentration of Magnesium: Products with higher magnesium concentrations may provide more significant absorption.

• Form of Magnesium: Different forms of topical magnesium (e.g., oil, cream, spray) may have varying absorption rates.

• Temperature: Warm skin may facilitate better absorption compared to cold skin.

Absorption Rates Compared to Oral Intake

One common question is how topical magnesium absorption compares to oral intake. The truth is, both methods have their advantages and may serve different purposes.

• Topical Absorption: This method bypasses the digestive system, making it a good choice for people with digestive issues that hinder nutrient absorption. It’s also favored by those who want to avoid the potential digestive discomfort associated with oral magnesium supplements.

• Oral Intake: While oral supplements have lower absorption rates compared to topical application, they’re still effective. They provide a more comprehensive source of magnesium for overall health, and specific formulations can target different needs, such as magnesium citrate for digestive health or magnesium glycinate for relaxation.

Safety and Considerations

Topical magnesium is generally safe when used as directed. However, it’s essential to do a patch test before widespread application to ensure you don’t have a skin sensitivity or allergy to the product. If you experience any adverse reactions, discontinue use.

It’s also crucial to consult with a healthcare provider before starting any new supplementation, whether oral or topical, especially if you have underlying health conditions or are taking medications.

In Conclusion

The science behind topical magnesium absorption is a fascinating journey through your skin’s layers and the role of ions in your body. While it may not replace oral magnesium supplements entirely, topical application offers a unique and efficient way to boost your magnesium levels, especially if you have specific health concerns or digestive issues.

Remember that the effectiveness of topical magnesium varies among individuals. Some may experience immediate benefits, while others may require more time for their magnesium levels to reach an optimal balance. As with any wellness routine, consistency is key, and it’s essential to listen to your body’s signals.

So, whether you choose to supplement with topical magnesium, oral magnesium, or both, you’re on the path to supporting your body’s essential functions and enjoying the numerous benefits of this vital mineral.

Are you getting enough magnesium for fitness?

According to Dr. Carolyn Dean in The Magnesium Miracle, “Even though most athletes and coaches don’t know it, magnesium is one of the most important nutrients athletes can possibly take.” (Kindle version, page 2096).

Your body needs magnesium for sleep, energy, stress management, mood regulation, brain health, strong bones, healthy blood sugar, inflammation, and more. Yet few people realize that magnesium is also a key mineral for fitness.

Whether you’re a dedicated athlete, or you exercise purely for fitness, magnesium can make all the difference in your performance and endurance.

In this post, we’ll take a deeper dive into how magnesium can give you more energy and reduce exercise-related pain. We’ll also look at why overlooking magnesium can put active people at risk for chronic and acute symptoms of magnesium deficiency.

You need enough magnesium to produce energy for exercise

Magnesium is often referred to as "the sleep mineral" or "the original chill pill" because it helps so much with sleep and stress. Yet magnesium is an energy nutrient, too, even though it acts as a relaxant and not a stimulant.

Here's how it works:

"Together with B-complex vitamins, magnesium activates enzymes that control digestion, absorption, and the utilization of proteins, fats, and carbohydrates...

Of the 700-800 magnesium-dependent enzymes, the most important enzyme reaction involves the creation of energy by activating adenosine triphosphate (ATP), the fundamental energy storage molecule of the body."  (The Magnesium Miracle, p. 15)

Magnesium bonds with ATP to produce energy packets for our body's vital force. Without magnesium, we can't produce or store energy. (The Magnesium Miracle, p. 14-15)

So, if you are feeling low in energy and it's affecting your workout, consider whether you're getting enough magnesium. See our guidelines below on magnesium requirements. To boost your daily intake, try our topical magnesium products

Do you know someone who would love to workout, but just can’t find the energy? They may be magnesium deficient. Share this post to let them know!

Feeling the lactic acid burn after exercise? You may be low in magnesium

Exercise-induced muscle pain comes from lactic acid, a normal byproduct of muscle metabolism. It’s the short-term burn you feel when you push your muscles past your comfort zone.

Lactic acid peaks during exercise and can linger for up to about a day. If you exercise intensely or have chronic fatigue syndrome, you’ll feel the burn more than others.

In good news, magnesium helps neutralize lactic acid.

“Magnesium allows the body to burn fuel and create energy in an efficient cycle during exercise that does not lead to lactic acid production and buildup,” (The Magnesium Miracle, Kindle version page 2115).

A 2006 study on 30 male athletes found that magnesium supplementation helped to lower lactic acid levels.

Do you know someone who subscribes to the ‘no pain, no gain’ school, and lives with persistent, exercise-related pain? Tell them about magnesium and lactic acid.

Magnesium reduces inflammation from Delayed Onset Muscle Soreness

That ache in the morning after a good workout can be a good feeling because you know you've pushed yourself.  If you can't walk or move properly, though, delayed onset muscle soreness (DOMS) can be a problem.

This type of soreness usually occurs as a result of one of these things: muscle tension, muscle overuse, mild muscle injury, or skipping warm-ups and cool-downs. DOMS can weaken muscles and decrease your range of motion.

While lactic acid only remains in your muscles for a few hours after your workout, DOMS usually occurs between 24-48 hours after your workout. 

DOMS is believed to be a result of microscopic attrition to muscle fibers, which creates the stiffness and soreness you feel in the following days. These micro-tears cause an increase in blood flow and inflammation to the area, which makes the area more responsive to movement by stimulating the pain receptors within the muscle tissue.  

Magnesium reduces inflammation, and thus can downgrade post-exercise DOMS pain. A 2021 study on the effects of magnesium supplementation on muscle soreness and performance found that magnesium supplementation (350 mg/day for 10 days) significantly reduced muscle soreness at 24, 36, and 48 hours. Subjects also perceived improved recovery.

Magnesium reduces exercise pain and helps you recover faster

Other forms of exercise-related pain get downgraded by magnesium, too.

Magnesium prevents post-exercise cramps and pain and indirectly relieves pressure on nerves that would otherwise be compressed by tense muscles.

How does it work?

Magnesium regulates the process whereby muscles contract (via calcium) and then relax. Without magnesium, “muscle cells stimulated by too much calcium can go into uncontrollable spasm” (The Magnesium Miracle, Kindle version page 173).

What type of spasms? Any type of cramping of a major muscle can be a spasm. Spasms can even cause tension headaches.

Learn more about exercise pain and magnesium in the story by Dr. Tanner below.

Exercise depletes your magnesium levels

Exercise is a form of stress - albeit a healthy form - and as such, exercise speeds up our magnesium burn rate. The effort involved in muscle contraction, respiration, and energy production places a big demand on our magnesium stores.

When you push past a "wall" of fatigue, you use up adrenaline. You are, in effect, pushing your adrenal glands to the max and using up magnesium in the process. (The Magnesium Miracle, p. 72)

Also, when we exercise, we literally sweat out magnesium. In fact, endurance athletes sweat 1 to 1.5 liters per hour.

It’s important to remember that magnesium is a water-soluble mineral. Even without sweat, we excrete magnesium daily. Add a good workout and you begin to leech magnesium through your pores.

Under certain conditions, exercising hard and sweating excessively without enough magnesium can lead to dangerous symptoms. Watch out for blurred vision, muscle twitching, spasms, confusion, agitation, hallucinations, nausea, and weakness. These can be precursors to more serious events including seizures and sudden cardiac death syndrome.

The good news is, you don’t need to cut back on exercise to get your magnesium in balance. You can easily replace the magnesium lost through exercise with a good supplement, like Bolton's Naturals Topical Magnesium Spray or Gel

Exercise performance enhancers can leave you low in magnesium

If you fuel your workouts with ‘performance enhancers’, you may actually be depleting your magnesium. Common workout-enhancing drinks and food supplements that tap into your magnesium reserves include:

• Caffeine
• Sugar and sodium in sports drinks, "electrolyte replacement drinks", sports gels, sports bars
• Protein bars and shakes loaded with calcium

All of these use up magnesium in metabolism. And it can become a vicious cycle:

The more you deplete your body of magnesium, the more help you’ll need to sustain a high level of activity. If you turn to caffeine and the wrong kind of sports supplements, your magnesium levels will plummet further.

Worried you won’t be able to work out without stimulants and protein loading? You don’t need to.

If you correct a magnesium deficiency, your body will become more efficient at producing energy, and metabolizing carbohydrates, and proteins. You'll feel more energized, naturally.

(Not convinced? See Dr. Tanner's marathon story, below.)

Also, please stay away from diuretics. Combined with exercise, diuretics can be dangerous because they increase your rate of magnesium loss - just when you need it most, and can put you at risk for heart issues.

Magnesium deficiency may cause sudden cardiac arrest during exercise

First, let's put the risk in context: Sudden Cardiac Arrest while exercising is rare.

Here’s how rare: In a study published in the medical journal Circulation, investigators studied over 1,000 people aged 35-65 who had experienced a sudden cardiac arrest. Just 5 percent had a sudden cardiac arrest during sports activities. (Cedars-Sinai)

In many cases, Sudden Cardiac Death (SDC) during exercise happens because of an existing heart condition - known, or unknown. In other cases, SCD may be caused by a sudden interruption in the heart’s rhythm.

“The body is electric”, as Dr. Carolyn Dean reminds us in The Magnesium Miracle. Magnesium transmits electrical impulses within the heart’s cells and influences the rhythm of contraction and relaxation in the heart.

In Sudden Cardiac Arrest, “the electrical system to the heart malfunctions and suddenly becomes very irregular. The heart beats dangerously fast. The ventricles may flutter or quiver (ventricular fibrillation), and blood is not delivered to the body.”(WebMD)

Dr. Dean cites a study of young, healthy, well-conditioned men, noting that “strenuous effort was reported to give rise to persistent magnesium deficiency and a related long-term increase in cholesterol, triglycerides, and blood sugar.” The study results suggest “the sudden death of athletes and other intensely training individuals during extreme exertion is triggered by the detrimental effects of persistent magnesium deficiency on the cardiovascular system.” (The Magnesium Miracle, Kindle page 2133)

A 2011 study in the American Journal of Clinical Nutrition found that higher plasma and dietary magnesium levels were associated with lower rates of SCD.

Potassium, too, has a protective effect against SCD, according to a 2010 review (Today’s Dietician).

Interestingly, “it’s impossible to overcome potassium deficiency without replacing magnesium” - the two are intimately related (The Magnesium Miracle, Kindle page 157). Potassium levels are often cited in discussions of arrhythmia, cardiovascular mortality and heart failure, but without enough magnesium, “the body is unable to deliver potassium to the cells” (The Magnesium Miracle, Kindle page 2463).

The importance of magnesium for the heart doesn't stop here, though. This hard-working mineral also plays a fascinating role in managing cholesterol, arterial plaque and blood pressure.

To reduce the risk of exercise-induced sudden cardiac arrest, make sure you're eating a heart-healthy diet, monitoring your heart health, and getting enough magnesium. 

Also, please help to spread the word. Heart attacks and strokes are the top killers in Canada. Everyone should be aware that magnesium can help.

What do studies say about magnesium for exercise?

What do studies say about magnesium and energy for athletic performance?

In a very tightly controlled, three-month study in the U.S., the effects of magnesium depletion on exercise performance in 10 women were observed.

In months 1 and 3, the women received a magnesium-deficient diet of 112 mg per day, and a magnesium supplement of 200 mg per day to reach the Recommended Dietary Allowance per day. In month 2, the supplement was withdrawn to intentionally result in a magnesium-deficient diet.

At the end of each month, the women were asked to cycle at increasing intensity until they reached 80% of their maximum heart rate, at which time they were subjected to a battery of tests.

The results clearly established that when magnesium was deficient, metabolic efficiency was reduced as both heart rate and oxygen intake increased, in essence making the body work much harder to perform the same task. (Source:  J Nutr 132:930-935, 2002)

In 2006 the same authors published an “Update on the relationship between magnesium and exercise.” Nielsen and Lukaski found that “magnesium deficiency impairs exercise performance and amplifies the negative consequences of strenuous exercise (e.g., oxidative stress) (p.180).”

The authors concluded, “Magnesium supplementation or increased dietary intake of magnesium will have beneficial effects on exercise performance in magnesium-deficient individuals (Nielsen & Lukaski, 2006, p. 180).”

In healthy elderly women, a randomized, controlled trial found that magnesium supplementation induced a significant improvement in short physical performance. The most significant outcomes were observed more notably in subjects whose diets were lower in magnesium (Veronese et al., 2014).

Other studies contrasting athletes under magnesium supplementation with control groups have found that “magnesium supplementation positively influences performance (Cinar, Nizamlioglu, Mogulkoc, & Baltaci, 2007)” and that it “improved alactic anaerobic metabolism” even in athletes who were not magnesium-deficient (Setaro et al., 2014).

In The Magnesium Miracle, Dr. Dean writes,

"Some of the first studies showing the relationship between magnesium and physical exercise were done on animals and found that decreased exercise capacity can be an early sign of magnesium deficiency.

When the animals were given magnesium dissolved in water, their endurance was restored. Most human studies also confirm that both brief and extended exercise depletes magnesium." (p. 70)

How much magnesium do you need for fitness and exercise performance?

No two people have the same magnesium requirements. Body size, age, lifestyle, stress, and exercise levels are factors.

“Twenty years of research shows that under ideal conditions approximately 300 mg of magnesium is required merely to offset the daily losses. If you are under mild to moderate stress caused by a physical or psychological disease, physical injury, athletic exertion, or emotional upheaval, your requirements for magnesium escalate.” (The Magnesium Miracle, Kindle version page 4167)

By conservative estimates, working out increases your body's magnesium demands by 10 - 20% (US Department of Agriculture). That means, if your RDA for magnesium is 400 mg/day before exercise, you may need closer to 500 mg if you workout.

Unfortunately, most of us aren’t meeting our magnesium requirements through diet alone. For one, most people don't eat enough dark leafy greens, legumes, nuts, and seeds. Yet, even if you do, those foods deliver less magnesium than whole foods did 100 years ago because of the leeching of soils through industrial agriculture.

“An average good diet may supply about 120 mg of magnesium per 1,000 calories, for an estimated daily intake of about 250 mg.” (The Magnesium Miracle, Kindle version page 4167)

The best way to determine whether you are getting enough magnesium and to find your intake sweet spot is by looking at symptoms. Some of the most common symptoms of low magnesium are tension, cramps, pain (headaches and muscle pain), restlessness, anxiety, difficulty sleeping, and even constipation.

Address your low magnesium now to prevent fatigue, lethargy, weakness, nausea, and other health risks linked to magnesium deficiency.

Discovering magnesium for fitness: Dr. Tanner's story

"It was during my endurance training for Toronto's Scotia Bank Marathon that I discovered the potential of magnesium.

Before I started to supplement with magnesium, I would experience a three-day headache after running any distance over 10 km. Not fun.

No amount of Tylenol or Advil could alleviate this constant throb. Something had to change and quitting running didn't seem like an option!

I picked up a bottle of magnesium and began with 1/2 tsp. I slowly increased the dose over a few weeks.

With this small change, my headaches never materialized and my energy later in the day improved. The musculoskeletal benefits also gave my knees a break and lessened post-run pain.

I knew that a deficiency in magnesium can lead to fatigue, muscle cramps/twitches, and reduced performance. The tension headaches I was feeling were being created from running posture-related stress around my neck and shoulders and my body did not have the magnesium it needed to relax the muscles.

Serotonin receptors, nitric oxide synthesis and release, and a variety of other neurotransmitters are affected by magnesium concentrations, which is why it had such profound effects on my post-run headaches.

Take it from me: Don't ignore your symptoms, which are your body's way of telling you something is wrong.

Thanks to this discovery, it was less painful for me to accomplish my lifelong goal of running a marathon. You can too."

Dr. Jennifer Tanner, ND, has a broad, evidence-based practice with a focus on Sports Medicine, Pediatrics and Fertility. She is a recipient of the Dr. Shimon Levytam Award and has appeared in Today’s Parent, well.ca and Best Health. Dr. Tanner uses Acupuncture and Clinical Nutrition putting an emphasis on “food as medicine”. 

Jennifer is part of the Integrative Health Institute team with a clinic located on Sherbourne Street in Toronto, near the St. Lawrence Market.

Athletes need magnesium for fitness

Whether you're a casual exerciser, a fitness buff, or a serious athlete who trains hard every day, make sure you're getting enough magnesium as part of your performance nutrition and recovery plan.

Not sure if you're getting enough?

Muscle cramping and spasms, shortness of breath, rapid pulse and even a feeling that your heart ‘skips a beat’ during workouts are all signs of magnesium deficiency.

The good news is that magnesium is easy to replenish with Bolton's Naturals topical magnesium

This wraps up our post on magnesium for exercise. If you work out - or want to - be sure to get enough magnesium.

And please help us to get the word out by sharing this information! Most Canadian adults are deficient in magnesium, so it’s a message nearly everyone needs to hear.

Sources

1. Carolyn Dean, MD, ND. The Magnesium Miracle (Updated and Revised)
2. https://www.cedars-sinai.edu/About-Us/News/News-Releases-2015/Middle-Aged-Athletes-at-Low-Risk-for-Sudden-Cardiac-Arrest-While-Exercising.aspx
3. https://www.webmd.com/heart-disease/guide/sudden-cardiac-death
4. https://www.todaysdietitian.com/newarchives/070112p44.shtml
5. https://www.ncbi.nlm.nih.gov/pubmed/17172008
6. https://www.washingtonpost.com/lifestyle/wellness/magnesium-does-a-body-good
7. https://pubmed.ncbi.nlm.nih.gov/17063625/
8. https://www.healthline.com/health/how-to-get-rid-of-lactic-acid#magnesium
9. https://pubmed.ncbi.nlm.nih.gov/21106914
10. https://www.healthline.com/nutrition/10-proven-magnesium-benefits
11. https://journals.lww.com/nsca-jscr/abstract/9000/effects_of_magnesium_supplementation_on_muscle.94212.aspx
12. https://www.healthline.com/health/body-aches
13. https://www.healthline.com/health/muscle-aches
14. https://www.chiropractic.ca/blog/what-causes-muscle-soreness-after-working-out/
15. https://www.onhealth.com/content/1/muscle_soreness#:~:text=In%20fact%2C%20lactic%20acid%20is,experienced%20days%20after%20a%20workout.
16. https://www.si.com/edge/2016/07/21/debunking-myths-lactic-acid-truth-fatigue-recovery-muscle-soreness
17. https://www.nhs.uk/live-well/exercise/pain-after-exercise/
18. https://www.healthline.com/health/gamma-aminobutyric-acid