Magnesium is a vital mineral involved in over 300 enzymatic reactions in the human body. It plays a crucial role in muscle contraction, nerve transmission, energy metabolism, and bone health. For individuals who engage in regular physical activity, magnesium supports performance and recovery, especially due to its involvement in ATP (energy) production.
Magnesium deficiency is relatively common, particularly among those who sweat excessively or consume insufficient levels through diet. Inadequate magnesium can contribute to muscle cramps, fatigue, and impaired exercise recovery.
Supplementation is popular among athletes to enhance electrolyte balance, reduce the risk of cramps, and support muscle and nerve function.
Synonyms:
Mg, Magnesium citrate (form), Magnesium glycinate (form), Magnesium oxide (form).
Benefits:
- Supports muscle function and recovery
- Helps reduce muscle cramps
- Supports energy metabolism
- Contributes to bone health
- Aids in relaxation and sleep quality
Sources:
Found in leafy greens, nuts, seeds, whole grains; also available in various supplement forms.
Observations:
Commonly supplemented as citrate, glycinate, or oxide forms. Daily dosages vary but often range from 200 to 400 mg. Excessive intake, especially from supplements, can lead to diarrhea or gastrointestinal upset.
Areas of Study Related:
Nutritional biochemistry, Sports nutrition, Physiology, Neurology.