Magnesium Makes Up For Lack Of Sleep - AnabolicMinds.com
    • Magnesium Makes Up For Lack Of Sleep


      From Ergo-Log

      A modest-dose magnesium supplement can reduce the negative effects of lack of sleep on performance capacity, according to a human study published in 1998 in Japanese Circulation Journal.

      The researchers got 16 male students, average age 21, to sleep 60 percent less than they needed. Half of the students drank a zero-calorie sports drink containing 25 mg magnesium and 50 mg calcium four times a day every day. The researchers do not say what forms of calcium and magnesium they used.

      The subjects ingested a total of 100 mg extra magnesium daily. In developed countries most people consume less magnesium than nutritionists recommend, but consume more calcium than they need. To keep things simple we assume that the effects measured in this study are the result of magnesium supplementation and not of calcium supplementation.

      The researchers got the students to cycle, against increasing resistance, both before and after the sleep deprivation period. The researchers then recorded the intensity at which the students' muscles switched over to anaerobic respiration, whereby the body converts glucose into energy faster, but more lactic acid is released than the body can eliminate. This point is known as the anaerobic threshold. You can only keep up this intensity of exercise for a very limited amount of time.

      The left-hand figure below shows that sleep deprivation slightly reduced the intensity (measured as oxygen consumption) with which the students reached the anaerobic threshold, and that this reduction was absent in the students that took extra magnesium. The right-hand figure below shows that the students reached their anaerobic threshold more quickly when deprived of sleep, but also that this was not the case in the students that had taken extra magnesium.

      A shortage of sleep reduced oxygen uptake a little, and it also reduced the length of time that the students were able to perform at their maximum intensity. Once again, these effects were absent in the students that had taken extra magnesium.



      A possible explanation for this is shown above. Magnesium supplementation boosted the subjects' noradrenalin concentration. The researchers suspect that the effects would have been even more pronounced if the subjects had been given higher doses.

      The research was financed by the Japanese government.

      Source:
      Jpn Circ J. 1998 May;62(5):341-6.

      Source: http://www.ergo-log.com/magnesiumlackofsleep.html
      Comments 5 Comments
      1. thegodfather's Avatar
        thegodfather -
        I believe there's some validity to this. I take Mag Citrate usually at night to help with sleep, but on days when i take some in the morning too, i feel much more energized throughout the day.
      1. AutoKal47's Avatar
        AutoKal47 -
        I've been using transdermal Mag for about two months now,it's subtle but noticeable improvement in well being and my sleep got better. It takes time tho', you won't noticed the benefitsright away
      1. JudoJosh's Avatar
        JudoJosh -
        Originally Posted by AutoKal47 View Post
        I've been using transdermal Mag for about two months now,it's subtle but noticeable improvement in well being and my sleep got better. It takes time tho', you won't noticed the benefitsright away
        I use topical magnesium too.

        One of my staples
      1. BigRigg's Avatar
        BigRigg -
        How do you apple your magnesium?
      1. AutoKal47's Avatar
        AutoKal47 -
        Originally Posted by BigRigg View Post
        How do you apple your magnesium?
        Rub it all ovah yourself lol
        20/30 min before a shower usually, two times a day

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