When it comes to critical minerals needed for optimal health and performance, magnesium ranks pretty high up in terms of importance. It’s why it’s commonly known as the master mineral.
Along with potassium, magnesium is the most abundant mineral found in our cells1 – about half of the body’s total magnesium is stored inside our cells, with the other half stored in bones and a small percentage circulating in our blood2.
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Magnesium’s role in the body
Magnesium is a co-factor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body.
These include the process that builds protein (synthesis), muscle and nerve function, blood glucose control, and blood pressure regulation2.
It is also vital for energy production, repairing DNA, and building and maintaining strong, healthy bones due to its role in calcium absorption. In addition, magnesium is a trusted sleep aid, with the ability to help us improve sleep quality3 due to its calming effects.
READ MORE | Time your vitamin and mineral intake to get the best benefits
Potential performance benefits
Active individuals also need adequate magnesium – a recommended daily intake of 320mg for women and 420mg for men2 – because this mighty mineral supports physical performance in various ways, playing a role in muscle contractions, muscle tissue repair, and maintaining our electrolyte balance, which plays a critical role in proper hydration.
Research also shows that adequate magnesium levels can help suppress lactate production (a rate-limiting factor for sustained intensity)4, and improve glucose metabolism and availability in the blood, brain and muscles during exercise5.
A magnesium deficiency (hypomagnesemia) can detract from your physical performance and prowess by causing muscle twitches, cramps, tension and soreness.
A deficiency also negatively impacts energy production, which can leave you feeling lethargic with little or no energy.
Furthermore, research found that inadequate magnesium is associated with a need for increased oxygen during exercise6. In the study, those with low muscle magnesium levels were likely to use more energy during moderate activity and tired more rapidly than those with adequate levels.
According to the available research7, “magnesium supplementation or increased dietary intake of magnesium will have beneficial effects on exercise performance in magnesium-deficient individuals”.
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Potential health issues
More general issues linked to a long-term magnesium deficiency include symptoms like loss of appetite, nausea, vomiting, fatigue, and weakness2.
As magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and coronary spasms can occur2.
Dosing up on magnesium
A simple solution to a magnesium deficiency is dosing up on this mineral with more magnesium-rich foods, like spinach, legumes, nuts (cashews and almonds), seeds, dark chocolate, roasted soybeans, bran, certain seafood, dairy, certain fruits (apples, bananas, peaches and apricots) and various whole grains.
However, another potential barrier to meeting your daily magnesium requirements relates to absorption. In these instances, a highly bioavailable form of magnesium from a well-formulated supplement may boost circulating levels.
The absorption rates from different magnesium supplements vary as some forms dissolve well in liquid and are more completely absorbed in the gut than less soluble forms2.
For instance, studies have found that magnesium aspartate, like the form found in Biogen ZMA Power Plus, is one form that is absorbed more completely and is more bioavailable than magnesium oxide and magnesium sulfate2.
A supplement like Biogen Magnesium Glycinate is another form that may offer benefits over other products due to better absorption because the magnesium is bound to the chelating amino acid glycine, with a chelated magnesium product like Biogen Magnesium Chelate another highly bioavailable option for those looking to optimise their magnesium status for potential health and performance benefits.
The best option is to speak to your physician before choosing the right magnesium supplement to meet your specific requirements.
References:
- National Research Council (US) Committee on Diet and Health. Diet and Health: Implications for Reducing Chronic Disease Risk. Washington (DC): National Academies Press (US); 1989. 13, Minerals. https://www.ncbi.nlm.nih.gov/books/NBK218735/.
- Magnesium Fact Sheet for Health Professionals. National Institutes of Health, Office of Dietary Supplements. Updated: June 2, 2022. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/.
- Arab A, Rafie N, Amani R, Shirani F. The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biol Trace Elem Res. 2023 Jan;201(1):121-128. doi: 10.1007/s12011-022-03162-1. Epub 2022 Feb 19. PMID: 35184264.
- Cinar, Vedat & Nizamlioglu, Mustafa & Mogulkoc, Rasim. (2006). The effect of magnesium supplementation on lactate levels of sportsmen and sedanter. Acta physiologica Hungarica. 93. 137-44. 10.1556/APhysiol.93.2006.2-3.4.
- Chen HY, Cheng FC, Pan HC, Hsu JC, Wang MF. Magnesium enhances exercise performance via increasing glucose availability in the blood, muscle, and brain during exercise. PLoS One. 2014 Jan 20;9(1):e85486. doi: 10.1371/journal.pone.0085486. PMID: 24465574; PMCID: PMC3896381.
- Henry C. Lukaski, Forrest H. Nielsen, Dietary Magnesium Depletion Affects Metabolic Responses during Submaximal Exercise in Postmenopausal Women, The Journal of Nutrition, Volume 132, Issue 5, 2002, Pages 930-935, ISSN 0022-3166, https://doi.org/10.1093/jn/132.5.930.
- Nielsen FH, Lukaski HC. Update on the relationship between magnesium and exercise. Magnes Res. 2006 Sep;19(3):180-9. PMID: 17172008.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
