Magnesium: Health Benefits and the Best Supplements to Take Advantage of It

What is magnesium for? Magnesium is an essential mineral for the proper functioning of the human body, involved in more than 300 biochemical reactions, crucial for energy production, muscle and nerve function, and protein synthesis.

 Additionally, it helps regulate blood sugar levels, promotes bone health, and contributes to a stable heart rhythm. An adequate intake of magnesium is essential for preventing issues like fatigue, muscle cramps, and sleep disorders, positioning it as a vital nutrient to maintain the body’s overall balance.

What is Magnesium and Why is it Important?

As we’ve mentioned, magnesium is an essential mineral for the human body, participating in numerous vital functions, such as energy production, muscle contraction, nerve function, and protein synthesis. The properties of magnesium are particularly relevant in sports contexts, as it is key for physical performance and muscle recovery.

During physical activity, magnesium helps regulate muscle contraction and relaxation, preventing cramps and spasms that can affect performance. Moreover, this mineral supports energy production by participating in the metabolism of carbohydrates and fats, enabling athletes to maintain sustained effort. It also contributes to muscle recovery by reducing inflammation and muscle damage after intense exercise.

A magnesium deficiency can lead to fatigue, muscle weakness, and a higher propensity for injuries, underscoring its importance for athletes. Therefore, maintaining adequate levels of magnesium is crucial to optimizing performance, endurance, and recovery in sports.

When to Consider a Magnesium Supplement?

While a balanced diet that includes foods rich in magnesium is usually sufficient to meet our daily needs for this mineral, certain circumstances may mean athletes and active people need a higher intake.

When this occurs, the best option is to turn to magnesium supplements, especially in the following cases:

1. Intense and prolonged training: during prolonged or high-intensity exercises, the body loses magnesium through sweat. If you train frequently and at a high level, your magnesium levels may decrease, potentially affecting your performance, causing premature muscle fatigue, or increasing the risk of cramps.
2. Recurrent muscle cramps: muscle cramps, especially during or after training, can be a sign that your magnesium levels are insufficient. This mineral plays an important role in muscle relaxation, and its deficiency can contribute to involuntary and painful muscle contractions.
3. Fatigue and slow recovery: if you feel easily fatigued during training or experience slow recovery, magnesium might be part of the solution. This mineral helps improve protein synthesis and energy production, which can contribute to better post-workout recovery and reduce the feeling of exhaustion.
4. Magnesium-deficient diet: foods rich in magnesium include nuts, seeds, spinach, and whole grains, but if your diet lacks enough of these foods, you may be at risk of deficiency. Restrictive or low-carb diets can also reduce magnesium intake, making a supplement useful.
5. Stress and sleep problems: one of magnesium’s main benefits is its calming effect on the nervous system and its ability to improve sleep quality. If you experience high-stress levels or sleep difficulties, taking magnesium can help with mental relaxation and physical recovery, as adequate rest is crucial for muscle regeneration.

Before starting a magnesium supplement, it is advisable to consult a health professional or nutritionist to ensure you really need it and to get the appropriate dosage.  

Types of Magnesium Supplements: Which to Choose?

There are various types of magnesium, each with different properties and uses, and choosing the right one depends on your specific needs:

1. Magnesium citrate: one of the most common and easily absorbed forms. It is often used to combat constipation and improve digestion. Ideal if you are looking to improve intestinal function along with muscle benefits.
2. Magnesium chloride: has a high absorption rate and is often used to balance overall magnesium levels. It can also aid in detoxification and relieve muscle pain.
3. Magnesium glycinate: this type is gentle on the stomach and has excellent absorption. It is often used to improve sleep, thanks to magnesium’s benefits for sleep and reducing anxiety. Ideal if you are also looking for support in relaxation and recovery.
4. Magnesium oxide: less absorbable but contains more elemental magnesium. It helps prevent muscle cramps, replaces magnesium lost through sweat, and contributes to energy production.
5. Magnesium malate: known for helping with energy production, making it a good choice for athletes seeking to improve performance and recovery.
6. Magnesium carbonate: although it has lower absorption compared to other types, it has useful properties for sports, such as helping to maintain adequate magnesium levels to prevent cramps, participating in cellular energy production, and acting as a natural antacid.

Below is a table where you can find magnesium products from our range as supplements:

In conclusion, the benefits of magnesium make it an essential mineral for the proper functioning of the body, playing a crucial role in health and athletic performance.

It helps regulate muscle function, energy production, and recovery after exercise, in addition to preventing cramps and fatigue. Although a balanced diet typically provides enough magnesium, athletes and individuals with special needs can benefit from a supplement, especially in cases of intense training or deficient diets.

There are various types of magnesium supplements, such as citrate, glycinate, oxide, and carbonate, each with specific characteristics that should be selected based on individual needs and performance goals.