A big thanks to Melissa Hoff; DDS for yesterday’s post on xenoestrogens and health.  If you didn’t read it, take a few and check it out.  The information contained can make you healthier without you having to change any habits… only products.

Continuing with my articles on the “The Five” supplements everyone needs, Magnesium is today’s feature.  Magnesium (Mg) is an essential trace nutrient that is vital to your health.  It is involved in more than 90% of all your body’s metabolic functions.  It is involved in more reactions in the body than any other mineral.  One the most notable functions is sleep.  In deficient people taking Mg at bedtime improves sleep that very night.  The results are felt and immediate.  The more deficient you are in Mg, the better your sleep improves, but that is only one of the many benefits of addressing Mg deficiencies.

A bonus with Mg is it helps the body utilize Vitamin D3.  Refer to articles and read about the importance of Vitamin D3 supplementation.

Other benefits include better balance, immune system function, stress management, and general state of healthiness.  Mg deficiencies have been linked to Osteoporosis, high blood pressure, heart conditions, diabetes, and asthma…  to just name a few.  Basically, Mg supports central nervous system (CNS) function.  The CNS controls everything function, reaction, transformation, and process in the body.  A healthier CNS, a healthier you.  That’s about as simple as I can make it.

The US Department of Health has Mg deficiencies on its radar for issues to be concerned with.  You know if the US Gov’t is concerned with a specific nutrient, things must be bad.  Basically, everyone in the US, unless supplementing, is deficient.  We simply cannot get enough Mg in our modern foods.  Today’s foods are bred for size, weight, and color, not nutrient levels.  Even if you were eating a true “strict” paleo, you wouldn’t get enough Mg.

Like the RDA of Vitamin D3 (and everything else on the FDA’s RDA), the recommended daily dose of Mg is extremely low.  Even if you are getting the RDA, you are deficient.  Experts are suggesting a tripling or even quadrupling of the current RDA.  But that would still not replenish most peoples’ deficiencies.

The below articles by Coach Poliquin are excellent reads about Mg.

Magnesium Deficiency: A Growing Health Crisis
Why this relatively unknown mineral is more important than you think.

The American public often latches onto a vitamin or mineral supplement because of a reported benefit for a specific ailment. An obvious example is vitamin C, which was promoted as a possible micronutrient to prevent and also reduce the severity of a cold. The obsession with this vitamin no doubt led to increased sales of orange juice. Drugstores will usually stock their shelves with numerous brands of vitamin C set at eye level for optimal product placement.
Click here to read the entire article. 

How I Replenish Magnesium Levels
The most effective ways to ensure you are getting enough of this essential mineral.

In the past 13 years, I have yet to see a first-time client with acceptable magnesium levels. One reason is that all of these clients were lifting weights, and resistance training increases magnesium requirements. But even if you’re not an athlete, the chances that you’re deficient in this mineral are pretty high. And this begs the question “How much magnesium do you need each day?”
Click here to read the entire article.

Magnesiums are not all created equal.  The type of Mg you should is determined by its “last name”.  DO NOT take a Magnesium Oxide.  The body cannot absorb or assimilate it.  Worse, will make you sick if taken at high enough dosages to actual improve your health.  Mg oxide products are sold at Wal Mart, Target, and health food stores.  Magnesium should have last names like orate, aspartate, fumarate, or threonate.  These are chelates.  Only a Mg chelate can be absorbed and used by the body.  If you purchase Mg Oxides, it will be cheap… but you will pay for it.

We stock two Magnesium products, UberMag Px and UberMag Plus.  Both have four different types of chelated Mg.  The UM Plus contains tryptophan for helping you get a better night’s sleep.

Magnesium is best taken post workout, evenings, and at bedtime.  It is calming to the CNS and taken during the day can cause you to drag a bit.

I get asked about ZMA supplements quite a bit.  ZMA products are not a good source of Mg.  They contain Magnesium and Zinc.  Mg and Zn are to be taken at different times of day, not together.  Not to mention most ZMA products do not contain a chelated form of Mg.

The bottom line, magnesium is one of the most cost effective ways to improve your health, sleep, and performance.


The Easter Bunny was busy at CFW… New Squat Racks, a New Power Rack and a New Look. A Huge Thanks to Everyone Who Helped With the New Equpiment and Painting.

Back Squat  14-16 x 5 (3,1,x,0)
DB Lunge Walk  15/15 x 4
Air Squats  25 x 4 (3,2,x,0)

1 minute of rest or only the time your partners take to lift between sets.  No rest between exercises.  Push yourself!

7 thoughts on “#4 of “The Five”: Magnesium

  1. Sensei says:

    YES! Love the design and all the new equipment!

    I am BACK this week and looking forward to all the awesomeness!

  2. Tre says:

    These posts on “The Five” keep getting better & better. Thanks Tony for all the work you put into writing these!

    Swung by the box to pick up some supplements & was surprised by the new equipment. Everything looks awesome!

    One thing….the second “Click here to read the entire article” link doesn’t go to a “Nothing Found” page.

  3. Tanner says:

    The link is fixed Tre. Sorry about that. Definitely take a look at that article, it is good stuff.
    Everyone is getting good use out of all the new stuff today! Squats Squats Squats!

  4. Andrew says:

    Everyone take a second and look at the link for Will Kuenzel’s Lifting Seminar. For those that haven’t signed up yet, you are most certainly missing out. He does a great job relaying the information and has a great eye with regards to correcting form. If you’ve noticed your squat, bench or DL hasn’t felt as smooth lately, or you simply want to learn from one of the best in the country, I suggest you sign up. There are still spots available.

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