What I tried this week: Magnesium supplements

As my training started to ramp up for Boston, I began to get twitchy (not from excitement). I found myself lying in bed at night following a hard workout with muscle spasms in my legs. I spent some time checking out WebMD, quickly helping me  to determine I was probably dying. I had a conversation with my coach about it the following day and he suggested that magnesium levels may be low.

Magnesium is important for a host of reasons, including maintaining nerve function, normalizing blood pressure, keeping your immune system pumping and maintaining muscle function and strong bones. Magnesium maintains electrolyte balance, oxygen uptake and energy production. Athletes often require more than the average person because of the stress that they put their bodies under.

Now, without much guidance, I headed to my local food store and picked up some magnesium thinking there was only one kind and it couldn’t be that difficult. This was my first mistake. In the spirit of saving a few bucks for more Boston swag or a post-race massage, I chose magnesium oxide and popped a pill the next morning before my run.

Magnesium oxide is a laxative.

So, there were a few pit stops along the way. Situations like this are why I write this column – I test these things out so you don’t have to. You are welcome.

It turns out there are nine different forms of magnesium, magnesium oxide being the cheapest and most commonly available, however it’s not well absorbed by the body. The best magnesium supplement for consumption seems to be magnesium chloride as it’s more easily absorbed by the body.

If you are not a fan of popping pills to bring your mineral levels into check, there are other ways to get rid of muscle spasms. Magnesium-rich foods are good, some examples being spinach, nuts, seeds, peas, beans, whole unrefined grains, oatmeal, potatoes and halibut. Getting your vitamins and minerals from real food is always preferable. It is important to not only ensure you are putting enough magnesium into your body but to ensure that you are not leaching it out of your body. The usual suspects – carbonated beverages, sugary treats, caffeine and alcohol – work to lessen your magnesium levels, so limit your consumption of them.

Despite a bit of a rough start, adding more magnesium to my diet did helped. My muscles stopped twitching after hard workouts and I was sleeping better, allowing me to recover quicker. I would recommend seeing a doctor or naturopath before putting yourself on supplements because it is easy to take the wrong dosage or type of mineral in situations like this.

Bottom Line: Always consult a doctor before putting yourself on a supplement and never pop a magnesium supplement before a long run.