Magnesium is an essential mineral involved in over 300 biochemical reactions in the body, including energy production, muscle contraction, and nerve function. It is particularly important for athletes and active individuals as it helps reduce muscle cramps, improve recovery, and support overall muscle health.
Magnesium also plays a role in maintaining bone density and regulating blood pressure.
Despite its importance, many people do not consume enough magnesium through their diet, especially those with high physical activity levels. Supplementing with magnesium can help fill this gap, but it’s important to choose the right form, such as magnesium citrate or glycinate, for optimal absorption.
Excessive magnesium intake can lead to side effects like diarrhea, nausea, and abdominal cramping. Individuals with kidney issues should consult a healthcare professional before supplementing.
Synonyms: Mg, Magnesium Citrate, Magnesium Glycinate
Benefits:
- Reduces muscle cramps and soreness
- Supports energy production and reduces fatigue
- Improves muscle recovery and relaxation
- Enhances bone health
- Regulates blood pressure and heart function
Sources:
- Leafy greens (spinach, kale)
- Nuts and seeds (almonds, pumpkin seeds)
- Whole grains
- Magnesium supplements (capsules, powders)
Notes: Excessive intake may cause gastrointestinal discomfort. Consult a doctor if you have kidney problems.