Magnesium: The key mineral for athletes

Although we have already talked about magnesium in the past, we chose to throw the dice again on it, as it is one of the most discussed nutrients, especially in the field of dietary and sports supplements. It is not unfairly, as the scientific data are increasing, in relation to the benefits that someone can be derived from its consumption, especially if they are athletes – or just exercise regularly. This population group appears to have increased magnesium needs, compared to the general population, resulting in being a frequent topic of discussion in gyms, stadiums and sports clubs.

For athletes or those who regularly engage in sports, exercise, or demanding physical activities, maintaining optimal levels of magnesium is vital for endurance, recovery and performance. Why though? Since magnesium is essential for a wide range of functions, making it particularly important for athletes.

Let’s analyze together why…

Magnesium & Properties

Magnesium is found naturally in various foods, and is widely used as a dietary supplement. It is involved in over 300 enzyme reactions, supporting energy production, muscle performance, cardiovascular health and overall recovery.

Magnesium & Muscle Function

It is understood that an athlete who wants to achieve a good performance without healthy muscle function does not exist. Magnesium regulates the balance between muscle contraction and relaxation. On the contrary, insufficient levels of magnesium can lead to increased occurrence of cramps, spasms or pain, a phenomenon quite widespread in the stadiums, among athletes. Moreover, studies show that adequate magnesium intake can improve athletic performance and help with after exercise recovery by promoting energy production and reducing exercise-induced inflammation. Have you noticed continuous pain and muscle fatigue 24-48 hours after exercise? Or even days after? Do you notice this phenomenon often – especially after your workouts? Then, you should know that a possible magnesium deficiency can interfere with healthy muscle recovery.

Magnesium & Cardiovascular Function

Increased cardiorespiratory endurance is a key parameter of top athletic performance. How will the heart be able to continuously send blood to the muscles to perform their required work and lead the athlete to the podium? Magnesium is essential for cardiovascular health, helping to regulate blood pressure, stabilize heart rate and improve overall heart function. Don’t forget that the heart is a muscle too! Studies have shown that diets rich in magnesium can reduce the risk of heart disease and high blood pressure.

Magnesium & Sleep Quality

Healthy and quality sleep is an integral part of high athletic performance, which many athletes underestimate and do not give it the necessary importance. Magnesium calms the nervous system, improving the quality of sleep, regulating neurotransmitters such as GABA, and supporting the production of melatonin. Magnesium deficiency can lead to difficulty sleeping, while supplementation has been shown to benefit sleep, especially among the elderly or those who experience non-quality and inadequate sleep.

Magnesium & Nutrition

A balanced diet precedes supplements and it is important that the greatest percentage comes from dietary sources. Rich dietary sources of magnesium include:

Green leafy vegetables: spinach, cabbage.
Nuts and seeds: Almonds, cashews, pumpkin seeds
Whole grains: brown rice, quinoa, oats
Vegetables: Lentils, black beans, chickpeas
Fish: Salmon, mackerel

How much magnesium do I need as an athlete;

The recommended daily intake (RDA) for magnesium varies depending on age, sex, and stage of life, with values ranging between 300–420 mg for healthy adult men and women. But what about athletes? Athletes and people who exercise systematically may have higher needs, since magnesium losses are observed through sweat, while at the same time its role, as we have seen, is critical, due to the prolonged muscle strain that the athlete undergoes. This is why the needs of athletes may reach 350-370mg & 450-470mg for women and men, respectively.

Extra info: The tolerable upper intake level (UL) is the maximum daily intake that is unlikely to cause harmful health effects. The UL for magnesium is 350 milligrams from supplements alone. Higher dosages can lead to diarrhea, nausea and cramps in some people.

High magnesium consumption from food is safe because the kidneys will excrete excess amounts in the urine. On the contrary, excessive intake from supplements can lead to side effects such as diarrhea, nausea and abdominal cramps. It is important to follow the recommended dosages and seek medical advice before taking supplements on a long-term basis.

Magnesium & types of supplements: Which one should I choose;

Magnesium supplements come in different forms, each serving specific functions. Choosing the right one depends on individual needs, regarding health and athletic performance.

Magnesium Citrate: Are you experiencing severe bloating and constipation and can’t get relief before training? Magnesium citrate is a well-absorbed magnesium, which is often used to support digestion due to its mild laxative effects.
Magnesium Glycinate: Are you having trouble sleeping well? Do you often feel mood swings or that your sleep is not refreshing? Magnesium glycinate (magnesium bound to glycine) is one of the most bioavailable types of magnesium, with excellent results in coming to sleep, relieving stress and reducing muscle cramps. Don’t forget that sleep is inextricably linked to your performance!
Magnesium oxide: A cost-effective option used mainly to treat constipation and indigestion, although it has lower bioavailability.
Magnesium chloride: Often found in topical products such as lotions and sprays, beneficial for muscle relaxation and pain relief.
Magnesium Malate: Helps energy production and muscle health, making it a good choice for those experiencing chronic fatigue or fibromyalgia.
Magnesium L-threonate: Notable for its ability to cross the blood-brain barrier, supporting cognitive function and brain health.

The choice between tablets, capsules or effervescent forms depends on preference and the rate of absorption. Effervescent forms dissolve in water and are quickly absorbed, making them ideal for pre-workout use, while tablets and capsules offer flexible dosage and portability.

When is it best to take magnesium?

The ideal time of day to take the magnesium supplement is in the evening, 1 hour before bedtime (and after training), due to its action on optimal muscle recovery and its contribution to good and quality sleep. Although the above recommendation applies to most forms of magnesium, there is the possibility of taking it in the morning, especially if we refer to magnesium malate, which specializes in optimal musculoskeletal function and the prevention of muscle cramps and fibromyalgia.

Conclusion

Magnesium is a powerful key metal for athletes, which “unlocks” multiple functions, necessary for optimal athletic performance, among which healthy musculoskeletal function and the care of adequate and quality sleep become the most vital. Athletes, in particular, can benefit from maintaining adequate magnesium levels to improve performance and accelerate recovery. By incorporating magnesium-rich foods into our diet and choosing the right form of supplementation when necessary, magnesium can improve multiple parameters of athletic performance and our overall health and well-being. Finally, we remind you that in case of taking medication or the presence of a disease, the guidance of health professionals is essential, as it ensures the prudent and personalized administration of the correct form of magnesium, aligned with the individual needs and goals of each athlete.

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