You've probably heard that magnesium is important for athletes. But why? What functions does magnesium perform in the body, and why do active people especially need this mineral? Below, we'll explain your daily magnesium needs and how you can meet them. You'll also learn about the health consequences of a magnesium deficiency and what you should consider when taking magnesium supplements.
Magnesium is a vital mineral for the human body. Magnesium is involved in approximately 300 metabolic processes that would not function without this essential nutrient.¹ The adult body contains a total of about 25 grams of magnesium. The majority of this is found in the cells of bones, muscles, and soft tissues.²
Magnesium fulfills several important functions in the human body. For example, it plays a significant role in the transmission of impulses from nerve cells to muscle cells, as well as in muscle contraction. Magnesium also regulates cardiac activity. There is even evidence that high magnesium levels can reduce the risk of heart attack, stroke, and diabetes mellitus.³
Furthermore, magnesium is required for the activation of numerous enzymes in energy metabolism.⁴ The mineral is also found as a component in bones and teeth. Magnesium is needed for the absorption of other minerals and vitamins such as calcium, potassium, phosphorus, and vitamin D, as well as for stress reduction. The mineral can reduce the production of the stress hormone cortisol.⁵
Magnesium is also important for your mental health. It's needed for the production of the "happy hormone" serotonin, which influences mood and emotional balance. For this reason, magnesium is even used as an antidepressant.⁶
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Highly bioavailable magnesium complex
Our Magnesium Superior offers a balanced combination of seven different magnesium compounds to ensure comprehensive nutrition. Magnesium fulfills a wide range of functions in the body and is needed for muscles¹, bones², energy³, mental functions⁴, and nerves⁵, among other things.
The German Nutrition Society (DGE) estimates that an adult needs between 300 and 350 milligrams of magnesium per day—although the requirement is generally slightly higher for men than for women.⁷ People who exercise also have an increased need for magnesium: The body uses more magnesium during exercise than at rest. This is due to both the increased metabolic activity of the muscles and increased sweating, which leads to the loss of valuable electrolytes such as magnesium.⁸
The specific magnesium requirement for athletes depends on their individual performance level and muscle mass, as well as on the current training phase. Those who like to train intensively and push themselves to their limits need more magnesium than those who exercise moderately. This means that, especially during the strenuous initial or progressive phase of the training program, your body needs an extra dose of magnesium to avoid symptoms of deficiency.⁹
In principle, it would be possible for most athletes to meet their daily magnesium requirements through a healthy and balanced diet. Nevertheless, almost 30 percent of Germans do not meet the estimates for adequate magnesium intake published by the German Nutrition Society.¹⁰
Why is that?
A magnesium deficiency occurs either due to an increased need, insufficient intake, or increased excretion of the mineral.¹¹ Possible causes include an unbalanced diet or eating disorders, chronic inflammatory bowel diseases such as Crohn's disease or celiac disease, or hyperthyroidism.¹² The use of diuretics can also lead to magnesium loss. This usually affects older people who have been prescribed these medications for high blood pressure or heart problems.¹³
Good to know: Consumption of caffeine and/or alcohol can also lead to increased magnesium excretion through the kidneys. And: Those taking dietary supplements should be careful not to overdose on other minerals such as calcium, phosphorus, iron, copper, and zinc, as this could inhibit magnesium absorption.¹⁴
Magnesium deficiency often goes unnoticed for a long time because the symptoms are nonspecific. They also occur in conjunction with many other health problems. Physical signs of a deficiency include muscle twitches, fatigue, headaches, and circulatory problems. Digestive problems, dizziness, rapid heartbeat, inner restlessness, and depressive moods can also indicate a deficiency.¹⁵
Hypomagnesemia, i.e., a low concentration of magnesium in the blood or serum, is relatively common in athletes. An analysis of plasma magnesium concentrations reveals a magnesium deficiency in approximately 20% of athletes, whereas a magnesium loading test can detect a deficiency in over 50% of athletes.¹⁶
Athletes should therefore pay attention to signs such as decreased performance, muscle cramps, tingling in the hands and feet, muscle weakness, tremors, and cardiac arrhythmias in order to detect a magnesium deficiency in a timely manner and correct it accordingly.¹⁷
Good sources of magnesium for athletes include whole grain products, wheat bran, and oatmeal, as well as various kernels and seeds, including almonds, sunflower seeds, pumpkin seeds, flaxseed, and sesame. Coffee, tea, cocoa powder, and dark chocolate are also rich in magnesium, as are legumes such as kidney beans, soybeans, lentils, and peas.
Green leafy vegetables such as chard and spinach, as well as potatoes, berries, oranges, and bananas, also provide the body with valuable magnesium. Animal foods with a comparatively high mineral content include milk and dairy products, liver, poultry, and fish and seafood.¹⁸ Magnesium-rich mineral water is also available.
People who exercise a lot often keep a close eye on their diet. However, unbalanced diets, such as a particularly high-protein diet for strength athletes, can lead to magnesium loss: Due to the increased protein intake, magnesium is excreted more frequently in the urine. Likewise, a low-carb diet with reduced carbohydrate intake can disrupt magnesium levels.¹⁹ Furthermore, there are competitive athletes in certain sports who adhere to strict nutritional plans to avoid gaining weight – for example, in gymnastics, athletics, ballet, or climbing. They can also experience problems with nutrient supply.²⁰
A healthy, balanced diet is essential to ensuring the intake of essential magnesium. Supplements can also help meet these needs—particularly for people at increased risk of magnesium deficiency. These include athletes and those who sweat excessively due to physical work. Magnesium supplements can also be beneficial in cases of stress and/or excessive alcohol consumption.²¹ These are available in tablet, capsule, coated tablet, and powder form. The magnesium they contain is sometimes combined with other nutrients such as vitamin C.
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Highly bioavailable magnesium complex
Our Magnesium Superior offers a balanced combination of seven different magnesium compounds to ensure comprehensive nutrition. Magnesium fulfills a wide range of functions in the body and is needed for muscles¹, bones², energy³, mental functions⁴, and nerves⁵, among other things.
According to an opinion from the European Food Safety Authority (EFSA), magnesium contributes to normal energy metabolism, the normal function of the nervous system, and the maintenance of normal bones. Of particular interest to athletes: Magnesium also contributes to normal muscle function, normal protein synthesis, and the reduction of tiredness and fatigue.²²
Did you know? While calcium causes muscle contraction, its natural counterpart, magnesium, is responsible for relaxation. This mineral is therefore essential for normal muscle contraction: Magnesium helps keep muscles resilient, which is especially important for athletes.²³
Inadequate magnesium intake can have painful consequences for athletes. Cramps, muscle weakness, and muscle twitching can indicate a magnesium deficiency in athletes and increase the risk of serious injury during exercise.²⁴
When a muscle involuntarily contracts to its maximum and remains in this painful state for several seconds to minutes, it is called a cramp. Parts of the leg muscles, such as the calf, foot, or thigh, are particularly commonly affected. Muscle cramps usually occur at night or during or after exercise.²⁵
But why do muscle cramps occur in the first place? There are various causes that can trigger painful muscle contractions – and one of them is indeed a magnesium deficiency. However, incorrect or excessive strain on the muscles, as well as insufficient salt or fluid intake, can also be the cause. Other possible triggers include health problems such as circulatory disorders, nerve damage, or an underactive thyroid.²⁶
Magnesium is repeatedly recommended for the prevention or treatment of muscle cramps or sore muscles. But can the substance really relieve or even prevent pain and cramps? This is currently controversial: To date, there is little scientific evidence that magnesium helps against cramps. Magnesium supplementation only seems to be effective in pregnant women.²⁷
Anyone who is physically active, such as those who engage in intensive exercise, should ensure they have an adequate magnesium supply. Decreased performance as well as muscle and calf cramps are signs that the body's magnesium stores are depleted and need to be replenished. Since magnesium contributes to a healthy energy metabolism, it can be beneficial to supply the body with it before exercise. After exercise, magnesium supports recovery.²⁸
However, magnesium is not a "miracle cure." It neither enhances performance nor can it cure medical problems.²⁹ Anyone taking magnesium in the form of dietary supplements should always follow the dosage recommendations on the packaging. An overdose can lead to symptoms such as diarrhea and other gastrointestinal problems. In severe cases, it can even lead to muscle weakness or a drop in blood pressure.³⁰
Magnesium is one of the so-called essential nutrients. The body cannot produce these nutrients itself; they must be obtained through food. Magnesium plays an important role in normal muscle function and in reducing tiredness and fatigue. This makes this mineral particularly interesting for athletes.
A varied, wholesome diet with plenty of fresh vegetables and whole grain products contributes significantly to providing healthy individuals with an optimal supply of essential minerals. Nevertheless, there may be situations in which the body needs additional magnesium—for example, during intense exercise, during periods of stress, or when a balanced diet isn't possible.
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