Magnesium: a buzzword, a buzzword, but truly necessary given its growing popularity. What is it? Why is this supplement, if it is correct to call it that, experiencing such a significant boom, and not just in cycling? All questions we asked Luca Porfido, nutritionist of the Bardiani CSF 7saber (Depositphotos photo at the top).
A supplement that's now easily found even on supermarket shelves. Almost as if to indicate a demand that goes beyond cycling and, more generally, beyond sport. Clearly It is also found in regular foods. The foods richest in magnesium are: cocoa and dark chocolate, nuts such as almonds, hazelnuts, peanuts, pistachios, and pumpkin seeds. It's also found in many vegetables such as broccoli, green leafy vegetables, and whole grains, oats, soybeans, bananas, and avocados.
Magnesium: what is it and why is there this boom?
First of all, it must be said that there are different types of magnesium. It is used for many functions and therefore for different subjects: it is not only suitable for athletes. In general, magnesium supplementation can be customized based on the individual and the goal they want to achieve.
But what substance is it?
It is an essential mineral For every cell in our body: it contributes to energy production, regulates muscle contraction, maintains nervous system balance, and supports metabolism. Depending on the desired outcome, we choose the most suitable type of magnesium.
Why are there different types of magnesium?
Yes. Magnesium can be citrated or with sucrosomial technology, like the one in cetilar (technical sponsor of Bardiani, ed.), characterized by high absorption and good intestinal tolerability. Other forms also exist, such as bisglycinate, malate, pidolate, and magnesium oxide.
Sucrosomial is the one with the highest absorption and does not cause gastrointestinal disorders. Magnesium citrate is highly absorbable but can have a laxative effect, while bisglycinate is well tolerated by the intestine and highly bioavailable. Malate, on the other hand, is indicated for conditions of overload and fatigue. It all depends on individual needs and personal tolerance.
Sucrosomial technology?
Sucrosomal technology is an innovative delivery system used in supplements to envelop minerals and vitamins in a matrix of phospholipids and sucrose esters called sucrosome. This structure protects the nutrient from gastric juices and facilitates its intestinal absorption, ensuring high tolerability, absence of side effects and greater efficacy than traditional forms.
Magnesium is mostly found in supermarkets in tablet form: are there also powders and what are the differences?
Technically, there are no substantial differences. It all depends on the dosage, which for the general population it ranges from 240 to 400 milligrams per day, while for athletes it varies from 300 to 500 milligrams per dayIn this case, the increase is also linked to mineral loss through sweating and the stress of daily physical activity. Powder or tablets is therefore a subjective choice: what really makes the difference is the dosage and type of magnesium taken.
How did we come to recognize all these benefits?
Nutrition has experienced unprecedented scientific growth in recent years. Much has changed since the 80s and 90s, partly because the population studied has expanded, systematically including athletes. Areas such as cardiovascular health and various specific aspects of medicine and physiology were explored in depth. All this has allowed us to observe concrete benefits in terms of optimizing performance, hydration, and intestinal motility.
So is this a 360-degree study that goes beyond sport?
Yes, indeed. The data comes from clinical studies conducted from the 80s and 90s to today, especially the more recent ones. In the past, for example, the differences between one type of magnesium and another were unknown, as were delivery technologies like sucrosomial.
Is there a predefined hiring timing or is it variable?
The intake can be modulated in different ways: in the evening before going to sleep, divided into two doses during the day or before a race or physical activity.
What are the differences between these modes?
When taken before bed, magnesium promotes recovery, but also relaxation and quality of sleep. If, however, the goal is to improve absorption, especially in athletes with heavy sweating, it's best to divide the dose into two daily doses. In these cases, sucrosomial magnesium is recommended, a highly absorbable form that doesn't irritate the intestines.
