Magnesium is essential for muscle health, energy production, and overall body functions. Why is magnesium so crucial for athletes and health-conscious individuals? Discover all the details!
What is Magnesium?
Magnesium is the fourth most abundant mineral in the body. Without this mineral, the body cannot function properly The body utilizes magnesium for hundreds of processes, from energy production to protein synthesis Specifically, in an adult human body, 50 to 60% of the 25 grams of magnesium is stored in the skeletal system. The remaining amount is found in muscles, soft tissues, and bodily fluids.
Although magnesium is most commonly found in nuts, seeds, and leafy green vegetables, numerous studies indicate that people do not consume enough of this essential mineral. Insufficient magnesium levels have been linked to various health issues, including heart disease and diabetes.
What is Magnesium?
What Does Magnesium Do?
Magnesium is one of the seven essential macrominerals, along with calcium, phosphorus, sulfur, sodium, chloride, and potassium. These are minerals that people need to consume approximately 100 milligrams per day.
Other important minerals such as iron, zinc, copper, manganese, iodine, selenium, fluoride, molybdenum, chromium, and cobalt are equally vital for the body. However, these are needed in much smaller amounts—around 15 milligrams per day—and are therefore classified as microminerals.
Ensuring an adequate intake of magnesium supports optimal body function. While it is possible to obtain enough magnesium through a balanced diet, those who struggle to meet their daily needs or experience a deficiency may benefit from magnesium supplements.
What is Magnesium?
What Are the Benefits of Magnesium Supplements?
Magnesium is essential for the body to function properly and may help prevent chronic diseases. Additionally, this mineral contributes to various aspects of health, from improving sleep cycles to reducing premenstrual syndrome (PMS) symptoms. Below are some of the key benefits of magnesium:
May Help Improve Bone Health: Research shows that calcium plays a crucial role in bone health, but magnesium is also essential for maintaining strong bones. A 2015 study found that women who consumed adequate magnesium had a reduced risk of osteoporosis after menopause.
May Reduce the Risk of Diabetes: Studies suggest that magnesium-rich diets lower the risk of type 2 diabetes. Additionally, research indicates that many individuals with type 2 diabetes also suffer from magnesium deficiency[2][8].
May Support Cardiovascular Health: The body requires magnesium to maintain the health of all muscles, including the heart. A 2018 study found that low magnesium levels are associated with an increased risk of cardiovascular problems[9].
May Help with Premenstrual Syndrome (PMS): A 2012 article suggests that magnesium, when taken alongside vitamin B6, may help alleviate PMS symptoms[10].
May Promote Better Sleep Cycles: Individuals with magnesium deficiency may experience difficulty falling asleep and staying asleep. Research indicates that older adults who took up to 720 mg of magnesium daily experienced an increase in total sleep duration.
May Reduce the Risk of Depression: Although further research is needed, a study involving 126 people with depression observed significant improvement in symptoms among those who received daily magnesium supplements alongside their regular treatment[12].
May Help Reduce Migraine Attacks: Magnesium deficiency can affect neurotransmitters, potentially increasing the frequency of migraine attacks. A 2017 study suggests that magnesium therapy is highly effective in preventing migraines.
What is Magnesium?
As evident from all these effects, magnesium is an extremely beneficial mineral for the body. When taken as a supplement when necessary, it can improve various health markers such as blood sugar levels and hypertension. Additionally, it may help reduce the risk of health issues like heart disease, migraines, and depression. However, if you incorporate magnesium-rich foods into your diet and meet your daily magnesium needs through nutrition, you may not need supplementation. Still, it is important to consume this mineral in the amount that your body requires.
Foods That Contain Magnesium
Most people can obtain the magnesium they need from food sources. Foods that are high in fiber are often rich in magnesium as well. The best dietary sources of magnesium include leafy green vegetables like spinach, legumes, and whole grains. Therefore, it is essential to include these foods in your diet regularly.
Additionally, mineral water can be a good source of magnesium, though its mineral content may vary depending on the brand. Below are the approximate magnesium levels in some common foods[14]:
- 30 g pumpkin seeds: 156 mg
- 30 g chia seeds: 111 mg
- 30 g almonds: 80 mg
- ½ cup cooked spinach: 78 mg
- 30 g cashews: 74 mg
- ¼ cup peanuts: 63 mg
- 1 cup soy milk: 61 mg
- 100 g oatmeal (cooked in unsalted water): 29 mg
- 2 slices of whole wheat bread: 46 mg
- 1 cup milk: 24 mg
What is Magnesium?
What Are the Benefits of Magnesium in Sports Nutrition and Fitness?
Magnesium plays a vital role in various processes that affect muscle function, including oxygen intake, energy production, and electrolyte balance. This macronutrient helps muscles recover and relax after intense workouts. Additionally, micro-tears that occur after strength training heal more efficiently with sufficient magnesium intake.
Studies show that adequate magnesium levels can even improve exercise performance. More importantly, athletes with low magnesium levels may experience muscle damage during exercise. In a 2019 study, cyclists were given magnesium supplements for 21 days. At the end of the race, both groups showed a decrease in magnesium levels, but those who did not take supplements experienced significantly more muscle damage than those who did.
Moreover, athletes can lose up to 20% of their body’s magnesium through sweat during training or competitions. Because of this, individuals who engage in intense training may need more magnesium than the average person.
What is Magnesium?
Signs of Magnesium Deficiency in Athletes
An athlete’s magnesium needs depend on factors such as the type of sport, individual metabolism, and dietary habits. Magnesium is essential for energy production, muscle and nerve function, bone health, and immune system support. Therefore, athletes may require more magnesium compared to others. However, there is no strict rule that all athletes need magnesium supplements.
If you experience one or more of the following symptoms during exercise, you may have a magnesium deficiency and should consider consulting a healthcare professional:
- Muscle cramps: Magnesium is essential for normal muscle function, and a deficiency may lead to cramps.
- Fatigue and weakness: Since magnesium plays a role in energy production, its deficiency can result in overall fatigue and weakness.
- Slow recovery process: Magnesium contributes to muscle recovery after intense workouts and may help reduce soreness and fatigue.
What Are the Benefits of Magnesium Supplements?
Magnesium supplements are formulated in different forms to help meet your daily magnesium needs. These supplements come in various types, including liquid, powder, and capsules. The magnesium content in these products may vary depending on the manufacturer. To meet the recommended daily intake, magnesium supplements should generally provide 200 to 400 mg per day. However, it is important to follow the instructions on the product label for the best results.
Magnesium supplements typically contain one of the following forms of magnesium:
- Magnesium citrate
- Magnesium aspartate
- Magnesium lactate
- Magnesium chloride
- Magnesium taurate
- Magnesium malate
If you have a magnesium deficiency, you may need to take a higher dosage than the standard recommendation. In such cases, consulting a healthcare professional before taking high doses is essential. Magnesium requirements also vary based on age and gender. Below is a table outlining the recommended daily intake of magnesium by age group[14]:
| Age Group | Women | Men |
|---|---|---|
| 1 – 3 years | 80 mg | 80 mg |
| 4 – 8 years | 130 mg | 130 mg |
| 9 – 13 years | 240 mg | 240 mg |
| 14 – 18 years | 360 mg | 410 mg |
| 19 – 30 years | 310 mg | 400 mg |
| 31 – 50 years | 320 mg | 420 mg |
| 51+ years | 320 mg | 420 mg |
Are There Any Side Effects of Magnesium Supplements?
Magnesium supplements are generally considered safe. However, if you have a chronic health condition, it is recommended that you consult your doctor before taking magnesium supplements. Certain heart medications and some antibiotics may interact with magnesium, making these supplements unsuitable for some individuals[4].
Although most people do not experience side effects, in rare cases, taking excessively high doses can lead to diarrhea, nausea, vomiting, and digestive issues.