Part three of our calcium, vitamin D and magnesium series
So far in this series we’ve met calcium, the main act that switches your nerves and muscles on, and vitamin D, the festival that gives calcium a stage.
But no festival runs itself. Behind every great show is a backstage crew you never see, and in your body, that crew is magnesium.
One act on, one act off
Think about how a festival stage works. The crew gets the act on stage at exactly the right moment. The act performs. Then the crew gets them off, resets the stage, gets the next act on, and does it all again. Over and over, all day long.
Your muscles work in just the same way.
Act on. When your brain sends a signal, calcium is let into the muscle. Magnesium helps make sure calcium only goes on when it gets its cue, so your nerves and muscles aren’t firing when they don’t need to.
Perform. Calcium does its thing, and the muscle contracts.
Get them off. Once the job is done, calcium has to be cleared out of the way before the muscle can relax. The pumps that do this need magnesium to work. No crew, and the act just stays on stage.
Set up for the next act. Magnesium helps your body make the energy the muscle needs to reset and be ready to go again.
Repeat. Every rep in the gym, every step on a walk, every beat of your heart. Your heart runs this changeover thousands of times a day: calcium on to squeeze, crew clears the stage so it can relax and fill, next act on.
That’s why calcium switches your muscles on, but it’s magnesium that helps them let go again and get ready for the next time.
Running the rest of the site
Changeovers aren’t the crew’s only job. Magnesium is involved in hundreds of processes in your body, including:
- Energy. It helps your body turn food into energy you can use.
- Bones. A good chunk of your body’s magnesium is stored in your bones, alongside calcium.
- Vitamin D. Your body needs magnesium to put vitamin D to work. No crew, no festival.
How much do you need?
The NHS says adults need around 300mg a day for men and 270mg a day for women. Most people can get that from a varied diet.
Where to find it in your shop
Magnesium loves wholefoods. The more of these you have, the better:
- Wholegrains. Wholemeal bread, porridge oats, brown rice and wholewheat pasta.
- Nuts and seeds. Almonds, cashews, peanuts and pumpkin seeds make an easy snack.
- Beans and lentils. Baked beans, chickpeas, kidney beans and lentils.
- Green veg. Spinach, kale and broccoli.
- Potatoes, especially with the skin on.
- Bananas. A handy grab-and-go option.
- Dark chocolate. A couple of squares counts. You’re welcome.
Porridge with a few nuts for breakfast, a wholemeal sandwich at lunch and a bean chilli for dinner will cover most of your day.
Do you need a supplement?
Most people don’t, if they’re eating plenty of wholefoods. If you do take one, the NHS advises not having more than 400mg a day from supplements, as too much can upset your stomach. If you have a health condition or take regular medication, check with your GP or pharmacist first.
You may have heard that magnesium cures cramp or fixes your sleep. The research on that is mixed, so we’d rather not promise it. What we do know is that getting enough from your food helps your muscles, nerves and energy work the way they should.
The takeaway
Calcium is the main act. Vitamin D is the festival that gives it a stage. Magnesium is the backstage crew that gets each act on, off and ready for the next. Look after all three, keep moving and keep lifting, and your whole body gets the benefit.
If you’d like help building strength in a way that feels good and fits your life, book a free taster session or start a 14-day trial of the DV Coaching Studio.