What is Magnesium?

Magnesium is a mineral found in our body and is the fourth most abundant one. Adults contain 25g of magnesium in their body, 35% is found in muscles and soft tissues, and the remaining 65% in bone tissue.

Magnesium is involved in over 300 enzymatic reactions, energy-yielding metabolism, protein production and muscle contraction, among others. Magnesium is closely involved in maintaining cellular electrolyte balance by means of its association with sodium, potassium and calcium.

Most green vegetables, legume seeds, peas, beans and nuts are rich in magnesium, as well as some shellfish, spices and soya bean flour, all of which generally contain over 500 mg/kg of fresh weight.

Magnesium and muscles

The muscle consists of fibres that are highly innervated by the nervous system, and their contractions are due to an electrical signal that ‘stimulates’ the muscle cells, which triggers a series of biochemical processes where several minerals are involved, being the most important Calcium and Magnesium. Calcium is responsible for muscle contraction, and Magnesium antagonises its effects; that is, the activity of magnesium enables the muscle to relax.

Thus, the nervous circuit is responsible for controlling muscle contraction, determining the number, sequence and strength of muscle contraction. There are two major causes of muscle fatigue: limitations in the capability of a nerve to generate a sustained signal (neural fatigue) and the reduced capability of the muscle fibre to contract (metabolic fatigue).

Muscle fatigue is defined as a decreased production of strength or power in response to contractile activity. Muscle tissue recovers and regenerates during rest, while asleep and after a workout routine. To avoid muscle fatigue, it is very important to keep hydrated, have a good diet, not train for too long and with high intensity, and to use supplements before and after each session.