Magnesium for Athletes: Everything You Need to Know

Magnesium is an essential mineral that supports numerous functions in the body, from muscle and nerve function to bone health and energy production. But not only is it great for overall health, magnesium is especially important for athletes.

This article covers everything you need to know about magnesium, including its benefits, sources, and recommended intake.

What is Magnesium?

Magnesium is a mineral required for over 300 biochemical reactions in the body. So it plays an integral role in various bodily functions, and is crucial for maintaining cellular health.

Magnesium exists in two main forms:

Dietary Magnesium: Found in foods like leafy greens, nuts, and seeds.
Supplemental Magnesium: Available as magnesium oxide, citrate, glycinate, and other forms to address specific health needs.

Why is Magnesium Important?

Magnesium is essential for several vital functions:

• Muscle and Nerve Function: Magnesium regulates muscle contractions, including the heartbeat, by balancing calcium and potassium. It also supports nerve function, helping to transmit signals effectively.
• Energy Production: Magnesium helps convert food into energy and aids in the production of adenosine triphosphate (ATP), the body's main energy source.
• Bone Health: Around 60% of magnesium is stored in bones, where it contributes to bone density and strength. Also studies have shown that adequate magnesium intake is associated with higher bone mineral density, potentially reducing the risk of osteoporosis.
• Heart Health: Magnesium is involved in maintaining a steady heart rhythm and blood pressure. Research suggests that low magnesium levels may increase the risk of hypertension and other cardiovascular conditions .
• Mental Health: Magnesium influences brain function and mood. Some studies link low magnesium levels to depression, anxiety, and other mood disorders. Emerging research suggests magnesium supplementation may help improve mood in certain individuals.

Another reason it’s so important is that over 60% of people do not get their RDI (recommended daily intake) of magnesium.

19% of people do not get even HALF of their RDI. Because of this people may not even realize what benefits they're missing out on. And what it would be like if they hit their RDI.

This mineral is one of the most beneficial things to consume, however most people do not get what they need.

Recommended Intake

The recommended daily intake of magnesium varies by age, gender, and life stage. Here are the general guidelines:

• Infants (0-6 months): 30 mg
• Children (1-3 years): 80 mg
• Children (4-8 years): 130 mg
• Adolescents (9-18 years): 240-410 mg (higher end for males)
• Adults (19-30 years): 310 mg (females), 400 mg (males)
• Adults (31 years and older): 320 mg (females), 420 mg (males)
• Pregnant women: 350-400 mg
• Breastfeeding women: 310-360 mg

Sources of Magnesium for Athletes

Magnesium can be obtained from a variety of foods and supplements:

Food Sources:

• Leafy Green Vegetables: Spinach, kale, and Swiss chard are rich in magnesium.
• Nuts and Seeds: Almonds, cashews, pumpkin seeds, and chia seeds provide a concentrated source.
• Whole Grains: Brown rice, oats, and quinoa contain magnesium.
• Legumes: Black beans, lentils, and chickpeas are good plant-based sources.
• Fatty Fish: Salmon and mackerel contain moderate amounts of magnesium.
• Dark Chocolate: High in magnesium and offers antioxidant benefits.

Supplements: Magnesium supplements are widely available and may be beneficial for those with dietary restrictions or increased magnesium needs.

Magnesium citrate and glycinate are often recommended for better absorption, while magnesium oxide is common but may cause gastrointestinal discomfort in some individuals.

Deficiency and Toxicity

Magnesium Deficiency:

Symptoms of magnesium deficiency can include fatigue, muscle cramps, weakness, and irregular heartbeat. As well, chronic deficiency has been associated with conditions like osteoporosis, cardiovascular disease, and type 2 diabetes.

Those at risk of deficiency include people with gastrointestinal disorders, alcohol dependence, older adults, and those with diets low in magnesium-rich foods.

Magnesium Toxicity:

Magnesium, particularly from supplements, can lead to toxicity. Symptoms include nausea, abdominal cramps, and diarrhea. And in severe cases, high doses can cause low blood pressure, irregular heartbeat, and respiratory issues.

The upper limit for supplemental magnesium is 350 mg per day for adults. However, higher doses may be appropriate with medical guidance.

Conclusion

Magnesium is not only vital in supporting muscle function, energy production, bone health, heart health, and mental well-being, but is also essential for athletes. Ensuring you get the recommended amount through a balanced diet and, if necessary, supplements can help maintain overall health.

If you suspect a deficiency or have specific health concerns, consult with a healthcare provider to determine the best approach to meet your magnesium needs.

Sources:

• National Institutes of Health (NIH) Office of Dietary Supplements
• Mayo Clinic
• Harvard T.H. Chan School of Public Health
• American Heart Association