Brought
to you by
to you by
Magnesium: An Unsung Hero for Optimal Performance and Recovery
By: Mackenzie Merriman MS, RD
Magnesium: A Mighty Mineral
Could magnesium be the mineral you’ve been lacking for performance and recovery? Magnesium is an unsung hero of nutrition, often overlooked (60-80% of Americans have inadequate intake) despite playing a crucial role in our health2. There are many factors that affect how our bodies digest and absorb magnesium, including stress status, habitual diet, typical medication(s) ingested, and current health status (e.g., existing conditions one might have). But here’s the kicker: athletes are at an even higher risk for magnesium deficiency. Why? Because their bodies are under constant demand from training, competition, and recovery, which can deplete their magnesium stores faster than the average individual.
So, why should athletes (and everyone, really) pay attention to magnesium? Magnesium is the fourth most abundant mineral in the body. While it’s typically understood for its role in aiding muscle contractions or sleep, it is even more dynamic as it helps drive over 600 bodily processes, notably working as a cofactor (basically, the key) to facilitate many essential activities such as maintaining normal nerve and muscle function, regulating heart rhythm, vasomotor tone (opening and closing of blood vessels), controlling blood pressure, boosting immune health, supporting bone integrity (hello think vitamin D and calcium!), and even managing blood glucose levels7. Oh, and did we mention it promotes calcium absorption?7,8. Yep, magnesium is busy!
This mineral is a game-changer for both overall health and athletic performance. When we think of magnesium, we usually think about muscle function. And for good reason! But it’s not just about the muscles. Magnesium also plays a critical role in:
all just fancy ways to say ways your body makes energy9. Magnesium helps you power up and recover. For athletes, that means being more efficient at tapping into energy to perform at your best and recover optimally.
Magnesium for Performance:
Despite receiving more attention as of late, magnesium could still be among the most overlooked nutrients — particularly for athletes and highly active individuals. Individuals who are more active might be quick to account for other notable increased nutrient needs like protein and carbohydrate but often fail to take into consideration how exercise (volume, frequency, intensity) might impact magnesium needs. As previously noted, exercise can increase magnesium losses via sweat and urinary, and as such, the high demands of performance (i.e., energy production) may necessitate a greater need.
Magnesium plays a crucial role in various processes essential for performance and recovery. When magnesium levels are low, the body pulls it from storage in bones and tissues to maintain blood serum levels, which are tightly regulated. This depletion can lead to negative effects on both performance and recovery. Even moderate exercise can reduce glucose levels and increase lactate buildup, contributing to fatigue and decreasing muscle efficiency, magnesium can help support these functions depleted by exercise. Without adequate magnesium, your body’s ability to perform at its best and recover effectively can be compromised9.
Magnesium for Sleep:
Among its many important processes, magnesium can also play a role in sleep. Magnesium plays a key role in sleep by supporting neurotransmitter functions that promote relaxation, reduce anxiety, and aid in melatonin production. While more research is needed on optimal supplemental dosing, promising evidence suggests magnesium can be an effective sleep aid3,5. Better sleep can in turn have a direct impact on not only overall health but performance as we know sleep is an important part of the recovery process.
Meeting Magnesium Needs:
To boost your magnesium intake, start by incorporating magnesium-rich foods into your diet. The recommended dietary intake (RDA) is 270-400 mg for males and 280 to 300 for females. Some great options include sunflower seeds, almonds, spinach, beans (like edamame), soy milk, peanut butter, avocado, and low-fat yogurt8 In the image below, some of these foods are shown with their magnesium content per a typical serving. Despite seeking a ‘food-first’ approach to eating, many individuals, especially athletes, may find it difficult to meet their magnesium needs from food alone. To remedy this, supplements can be a helpful way to fill in the gaps when your intake isn’t quite where it needs to be. More information on supplementation follows below.
Check out a realistic day of eating that is delicious and meets your magnesium needs through a well-balanced diet.
____________________________________________________________________________
Example Day of ~300mg of Magnesium (sufficient for males and females) — athletes may need to adjust depending on training, volume, intensity, frequency to best optimize nutrient timing:
Types of Supplemental Magnesium:
Be mindful of the type of magnesium you take in supplemental form because not all magnesium supplements are created equal. Look for forms that are easily absorbed and bioavailable. As an athlete the forms that may be beneficial are glycinate and malate. You will want to steer clear of forms that cause a laxative effect or any GI upset, to avoid hindering performance. Below, some of these types of magnesium are highlighted in greater detail.
Other Supplemental Considerations:
While supplemental magnesium is generally safe, here are a few added considerations related to timing and safety:
Overall, if you’re able to meet your magnesium needs through diet alone, here’s your reminder to keep it up! However, those who are at higher risk for deficiency should carefully consider supplementation (or further purposeful increases in dietary intake of magnesium) if they have higher needs. While more research is still needed to fully understand the link between magnesium and athletic performance, the best approach is to aim for consuming a variety of magnesium-rich foods. It’s also important to note that magnesium blood tests aren’t always the most reliable indicator of your magnesium status (remember only 1% of magnesium is in the blood), currently no single test can fully assess the body’s magnesium levels. As always, speak with your provider or a Dietitian before taking any new supplements, or about how to increase your intake of this powerful nutrient via a healthy diet.
Citations:
Mayo Foundation for Medical Education and Research. (n.d.). Magnesium supplement (oral route). Mayo Clinic. https://www.mayoclinic.org/drugs-supplements/magnesium-supplement-oral-route/description/drg-20070730
King, D. E., Mainous, A. G., 3rd, Geesey, M. E., & Woolson, R. F. (2005). Dietary magnesium and C-reactive protein levels. Journal of the American College of Nutrition, 24(3), 166–171. https://doi.org/10.1080/07315724.2005.10719461
Patel V, Akimbekov NS, Grant WB, Dean C, Fang X and Razzaque MS (2024) Neuroprotective effects of magnesium: implications for neuroinflammation and cognitive decline. Front. Endocrinol. 15:1406455. doi: 10.3389/fendo.2024.1406455
Pollock, N., Chakraverty, R., Taylor, I., & Killer, S. C. (2020). An 8-year Analysis of Magnesium Status in Elite International Track & Field Athletes. Journal of the American College of Nutrition, 39(5), 443–449. https://doi.org/10.1080/07315724.2019.1691953 https://www.sportsrd.org/wp-content/uploads/2020/09/An_8-year_analysis_of_magnesium_status_in_elite_international_track_field_athletes.pdf
Rawji A, Peltier M R, Mourtzanakis K, et al. (April 29, 2024) Examining the Effects of Supplemental Magnesium on Self-Reported Anxiety and Sleep Quality: A Systematic Review. Cureus 16(4): e59317. doi:10.7759/cureus.59317
Reno AM, Green M, Killen LG, O’Neal EK, Pritchett K, Hanson Z. Effects of Magnesium Supplementation on Muscle Soreness and Performance. J Strength Cond Res. 2022 Aug 1;36(8):2198-2203. doi: 10.1519/JSC.0000000000003827. Epub 2020 Oct 1. PMID: 33009349.
Uwitonze, A. & Razzaque, M. (2018). Role of Magnesium in Vitamin D Activation and Function. Journal of Osteopathic Medicine, 118(3), 181-189. https://doi.org/10.7556/jaoa.2018.037 https://www.degruyter.com/document/doi/10.7556/jaoa.2018.037/html#APA
Volpe, Stella Lucia PhD, RD, LDN, FACSM. Magnesium and the Athlete. Current Sports Medicine Reports 14(4):p 279-283, July/August 2015. | DOI: 10.1249/JSR.0000000000000178 https://journals.lww.com/acsm-csmr/fulltext/2015/07000/magnesium_and_the_athlete.8.aspx
Zhang Y, Xun P, Wang R, Mao L, He K. Can Magnesium Enhance Exercise Performance? Nutrients. 2017 Aug 28;9(9):946. doi: 10.3390/nu9090946. PMID: 28846654; PMCID: PMC5622706.https://pmc.ncbi.nlm.nih.gov/articles/PMC5622706/