Magnesium is one of the body's most underrated minerals, but for those who exercise, it's absolutely crucial. It's involved in over 300 biochemical processes in the body and has a direct impact on everything from muscle function and energy production to the nervous system and recovery. Without enough magnesium, your performance and recovery can take a hit - even if you train hard and eat well otherwise.
Why is magnesium so important for those who exercise?
Muscle Function and Cramp Prevention Magnesium helps muscles relax after contraction. If you often suffer from muscle cramps or twitches during or after exercise, it may be due to low magnesium levels. It is also crucial for preventing tense and stiff muscles.
Energy and endurance Magnesium is involved in the body's ATP production - the energy you use during exercise. Low levels can lead to faster fatigue and reduced endurance.
Nervous system and stress management Exercise is a physical stress and the body responds by activating the nervous system and raising cortisol levels. Magnesium calms the nervous system and helps the body return to balance after exercise, which benefits both physical and mental recovery.
Electrolyte balance and fluid balance When we sweat, we lose electrolytes such as sodium, potassium and magnesium. Magnesium helps maintain fluid balance in the body and reduces the risk of dehydration and electrolyte imbalance.
Signs of magnesium deficiency
Since physical activity increases the body's need for magnesium, it is common for athletes and people who exercise to have an increased need, especially if they sweat a lot or exercise intensely.
- Muscle cramps or tension
- Fatigue and poorer recovery
- Sleep problems (because magnesium affects melatonin and relaxation)
- Increased sensitivity to stress or depression
- Heart palpitations and irregular pulse during exertion
So you can get more magnesium
Through food: Green leafy vegetables, nuts, seeds, legumes, whole grains, bananas, and dark chocolate are all good sources.
Via supplements: If you train hard, a supplement of magnesium citrate, magnesium glycinate, magnesium malate or magnesium taurate may be appropriate to support muscles and nervous system. Preferably Magnesium Complex which combines several forms of magnesium for optimal absorption and effect in the body. Different magnesium compounds have different properties and absorption capacity. A complex magnesium supplement can therefore provide the best possible support for both muscles, the nervous system and recovery.
Magnesium bath: Epsom salts (magnesium sulfate) in a relaxing bath can also help the body absorb magnesium through the skin.
Common types of magnesium
Magnesium citrate
Benefits : Very easily absorbed form of magnesium, good for supporting muscle and nerve function and relieving cramps and fatigue.
Uses : Effective for muscle cramps, to improve digestion and prevent constipation.
Magnesium glycinate
Benefits : Gentle on the stomach and does not cause diarrhea. Good for supporting sleep, relieving stress and aiding muscle recovery.
Uses : Good for people with sensitive stomachs and to promote relaxation and better sleep.
Magnesium taurate
Benefits : Helps balance and calm the nervous system. Good for heart health and for reducing stress.
Use : Suitable for people with heart problems, stress or anxiety.
Magnesium malate
Benefits : Good for increasing energy and endurance, relieves muscle fatigue and helps with recovery after exercise.
Uses : Effective for fibromyalgia, chronic fatigue syndrome or to improve muscle recovery.
Magnesium sulfate (Epsom salt)
Benefits : Often used in baths, helps relax muscles, relieve stress and detoxify the body.
Use : Mainly used for muscle relaxation during baths or in ointments for local relief.
Magnesium oxide
Benefits : Contains a high concentration of magnesium but is absorbed more slowly by the body. Often used to relieve constipation.
Use : Used to prevent constipation or when higher doses of magnesium are needed.
Magnesium L-threonate
Benefits : A newer form of magnesium that is good for brain health and cognitive function. May improve memory and relieve anxiety.
Uses : Good for brain health, mental acuity and for reducing anxiety.
Extra bonus – sleep and recovery
Magnesium plays a big role in the quality of your sleep, which in turn affects your recovery and training results. A body in balance with enough magnesium sleeps deeper and recovers faster – something that is at least as important as the workouts themselves.
