Magnesium and exercise – why the mineral is important for muscles, energy and recovery

Magnesium is one of the most versatile minerals in the body. It participates in over 300 enzymatic reactions – many of which play a crucial role in muscle function, energy production and recovery from physical activity (Volpe, 2015).

In this article, we will go over why magnesium is important for those who exercise, how the need is affected during physical activity, and what research shows about its role in performance and recovery.

What does magnesium do in the body?

Magnesium acts as a cofactor in many of the body's biochemical processes. This means that the mineral is necessary for enzymes to perform their functions. Some of the most relevant processes for those who exercise include:

• Muscle function – Magnesium regulates the flow of calcium into muscle cells, which affects the muscles' ability to contract and relax (Nielsen & Lukaski, 2006).
• Energy production – The mineral is necessary for creating ATP, the body's primary energy molecule (Nielsen, 2020).
• Recovery – Through its role in enzyme reactions, magnesium contributes to normal muscle function and nerve signaling even after exercise.
  

Magnesium needs increase during exercise

When you exercise, especially at high intensity or during longer sessions, your body's need for magnesium increases. This is due, among other things, to:

• Loss through sweat and urine – Magnesium leaves the body both through sweat and via the kidneys.
• Increased muscle turnover – Active muscle tissue requires more energy and more enzyme reactions, which increases magnesium use.
• Regulation of electrolyte balance – Together with sodium and potassium, magnesium helps maintain fluid balance in the body.
  

What does the research say?

Several studies have investigated the role of magnesium in relation to physical performance:

• Increased strength – An intake of 390 mg of magnesium per day for 7 weeks was associated with improved strength in one study (Brilla & Haley, 1992).
• Improved endurance – In a study of endurance athletes, lower lactate levels and better oxygen uptake were seen with magnesium supplementation (Golf et al., 1998).
• Deficiency affects performance – Magnesium deficiency has been linked in research to reduced endurance and performance (Lukaski, 2001).

It is important to note that individual needs vary and that the diet should primarily cover the daily intake.

Foods containing magnesium

For those who want to ensure their magnesium intake, there are several natural sources:

• Nuts and seeds (almonds, pumpkin seeds, sunflower seeds)
• Whole grain products
• Green leafy vegetables like spinach and kale
• Legumes such as beans and lentils
  

Summary

Magnesium is a central part of the body's energy production, muscle function and recovery. During exercise, the need increases, partly due to loss through sweat and increased enzyme activity in the muscles.

To support your performance and recovery, it may be valuable to ensure adequate magnesium intake through your diet, and in some cases consider supplements – especially if you train hard and frequently.

Sources:

• Volpe SL. Magnesium in disease prevention and overall health. Advances in Nutrition . 2015.
• Nielsen FH, Lukaski HC. Update on the relationship between magnesium and exercise. Magnes Res . 2006.
• Nielsen FH. Magnesium deficiency and increased inflammation: current perspectives. J Inflamm Res . 2020.
• Brilla LR, Haley TF. Effect of magnesium supplementation on strength training in humans. J Am Coll Nutr . 1992.
• Golf SW et al. Magnesium in sports. J Clin Chem Clin Biochem . 1998.
• Lukaski HC. Magnesium, zinc, and chromium nutrition and athletic performance. Can J Appl Physiol . 2001.