Magnesium. To supplement or not to supplement. That’s the question.

In the fitness world, magnesium is hailed the great relaxer. The best supplement for recovery. An undervalued performance enhancer. Is it true though?

Is magnesium supplementation the thing that’s holding you back from greatness? Possibly.

Magnesium is a crazy cool mineral, if I do say so myself. Depending on the source you’re referencing, it is a cofactor in anywhere from 300-600 different enzymatic reactions within the human body. I mean, that’s a hardworking mineral right there.

Some of the functions that our bodies require magnesium for are:

energy production	cell growth	glycolysis
carbohydrate metabolism	protein Synthesis	DNA synthesis
vitamin D Synthesis & Activation	nerve conduction	neuromuscular transmission
muscular contraction & relaxation	vasomotor tone	blood pressure regulation

And the above list is no where near exhaustive but it is indicative of just how important magnesium is for a person to function optimally.

Magnesium, for the most part, can be replenished through a healthy diet consisting of whole foods, with an emphasis on:

green leafy veggies
legumes
nuts
seeds
whole grains
drinking water (accounts for ~10% of daily magnesium intake)

Unfortunately though, it is widely accepted that “the general population, even physically active individuals, is documented to have insufficient [magnesium] intake” (Zhang et al., 2017). This is particularly true of people living in western/developed countries where diets lean more heavily towards processed foods (which are low in magnesium), soil is often over farmed and nutrient depleted and water is softened.

So, Could you Benefit from a Magnesium Supplement?

Probably.

As per the above, if your diet relies heavily on convenience foods that are highly processed, you are likely magnesium deficient.

Additionally, if you are an athlete who completes in high intensity/endurance sports or who lifts heavy, regardless of your diet, you will likely also benefit from magnesium supplementation. Why? “Athletes in particular tend to have increased needs for Mg(2+) most likely due to greater urinary and surface losses during periods of exercise training” (Jahnen-Dechent & Ketteler, 2012). As you will learn about more below, the magic of magnesium doesn’t happen by getting more of this mineral than you need; the magic of magnesium happens when you you are deficient and bring your levels up to where they need to be. Now, if most of us are already slightly magnesium deficient and athletes (particularly women) are at an even greater risk, then, it stands to reason that supplementing magnesium will undoubtedly improve athletic performance.

But, What does the Research Say About Magnesium’s Role in Athletic Performance and Exercise?

Because magnesium has a role to play in so many of our body’s enzymatic reactions, it has been the topic of much research for decades. Unfortunately, all of the research has come back with mixed and/or conflicting results. There have been studies showing a positive correlation between magnesium supplementing and improved athletic performance and there have been studies showing no connection at all. There have been studies done that show magnesium supplementation has coincided with increased strength in individuals and there have been studies showing no differences between the test group and control in terms of strength increase.

It’s frustrating.

There are, however, a few generally accepted truths about magnesium’s role in athletic performance and recovery that are worth mentioning:

As per the above, even though it’s “not clear whether Mg(2+) supplementation, beyond the adequate dietary intake of the mineral, is effective in enhancing performance and recovery from exercise” (Córdova et al., 2019), a lot of research shows improved athletic output for those supplementing with magnesium who were deficient prior to studies. So, if you are already experiencing magnesium deficiency and supplement in order to reach adequate levels then there is a better chance you will see an improvement in athletic/exercise performance. This is likely because “there is evidence that marginal magnesium deficiency impairs exercise performance and amplifies the negative consequences of strenuous exercise (e.g., oxidative stress)” (Nielsen & Lukaski, 2006). Even slight deficiencies in magnesium have been linked to muscle weakness and damage, as well as to compromised recovery (Córdova et al., 2019).

With respect to recovery specifically, research does not show any notable connection between magnesium supplementing and increased or improved recovery time. Additionally, there is limited evidence that supports the effectiveness of magnesium to help reduce exercise associated muscle cramps.

How do I choose the right Magnesium supplement?

When it comes to choosing the right magnesium supplement, things get a bit tricky. There are a number of different types of magnesium available for supplements. A few you might come across are:

magnesium citrate
magnesium glycinate
magnesium chloride
magnesium lactate
magnesium malate
magnesium taurate
magnesium sulfate
magnesium oxide

We like this article if you’re interested in learning more about the different kinds of magnesium on the market.

One question we get a lot though when people are shopping for supplements is: which is better, powder or capsule form?

Here’s a breakdown of the two that will hopefully help.

Powders	Capsules
*–More absorption:* because it’s mixed with water the magnesium is ionized & the digestion process is started before it hits your stomach (you can see the reaction happening when the magnesium fizzes!)	–*convenient*
–*less excretion*	*–easier to transport*
–*requires less energy from the body to breakdown*	*–no gross taste*
–faster acting: stomach doesn’t need to breakdown the pill casing before the magnesium can be accessed
–*Often less $$:* doesn’t require time & materials to encapsulate

Magnesium is often hard on the stomach so if you do choose to take a supplement, make sure that it is taken with a meal. There is no ideal time in the day to take your supplement, just as long as it is taken at the same time each day. Consistency is key. Though, some sources suggest that if you are taking magnesium to help with sleep or relaxation, it is best to take it in the evening with dinner.

Note: magnesium has a laxative effect on the body. Taking too much can cause diarrhea in some cases. It is also not uncommon to find magnesium supplements that also contain calcium, which has a slightly constipating effect, to balance it out.

Ultimately

Magnesium is an extremely important mineral required to maintain normal bodily function and health. If you’re an athlete, it might not be the magic solution if your magnesium levels are sufficient, but if you have even a slight deficiency, then a supplement might be exactly what you need to boost your game. Additionally, if you can obtain adequate amounts of magnesium from a whole food diet, there is no reason to supplement.

It’s difficult to know what your body needs without the help and testing of a medical professional. Before making any major dietary changes or introducing any new supplements into your routine, you should always double check with your doctor.

If you have questions or concerns about supplements, or nutrition in general, don’t hesitate to reach out!

There’s a lot more to magnesium too that couldn’t be covered here. If you have any additional questions about magnesium and its role in our health, let us know in the comments.

References:

Córdova, A., Mielgo-Ayuso, J., Roche, E., Caballero-García, A., & Fernandez-Lázaro, D. (2019). Impact of magnesium supplementation in muscle damage of professional cyclists competing in a stage race. Nutrients, 11(8), 1927. https://doi.org/10.3390/nu11081927

Examine.com. (2023, March 20). Magnesium health benefits, dosage, safety, side-effects, and more: Supplements. Examine. Retrieved March 28, 2023, from https://examine.com/supplements/magnesium/

Jahnen-Dechent, W., & Ketteler, M. (2012). Magnesium basics. Clinical Kidney Journal, 5(Suppl 1), i3–i14. https://doi.org/10.1093/ndtplus/sfr163

Nielsen , F. H., & Lukaski, H. C. (2006, September). Update on the relationship between magnesium and exercise. Magnesium research. Retrieved March 29, 2023, from https://pubmed.ncbi.nlm.nih.gov/17172008/

Zhang, Y., Xun, P., Wang, R., Mao, L., & He, K. (2017). Can magnesium enhance exercise performance? Nutrients, 9(9), 946. https://doi.org/10.3390/nu9090946