Magnesium: why an active body needs it

Magnesium usually comes up when your calf cramps at night or you run out of strength sooner than usual during a workout. In fact, this mineral is at work in your body every day: in your muscles, nervous system, heart and energy metabolism.

If your diet lacks variety, you sweat a lot or you train several times a week, you may need more magnesium. That doesn’t mean everyone needs to reach straight for a bottle of supplements. First, it helps to understand what magnesium does, where to get it and when a supplement might actually help.

Why is magnesium important for your body?

Magnesium is involved in a wide range of processes in your body. Put simply, without it, your muscles cannot contract and relax as smoothly. This mineral also supports the transmission of nerve impulses, helps maintain normal energy levels and plays a role in heart function.

A deficiency doesn’t always make itself obvious. Some people develop muscle cramps. Others experience muscle twitches, restless sleep, fatigue or nervousness. Sometimes, the quality of your training simply drops: weights feel heavier than usual, and recovery takes longer.

This becomes even more relevant during an Estonian winter. Dark days, less fresh food, more time spent sitting and less regular sleep can affect how you feel. Magnesium won’t solve everything, but if your diet is poor and your training load is high, it’s one thing worth checking.

How does magnesium help athletes?

At the gym, on a run or in a group fitness class, your body works harder than it does at rest. Your muscles exert themselves, your nervous system coordinates movement, and you lose fluid and minerals through sweat. That’s why magnesium gets so much attention when it comes to active people.

So what actually happens? If your magnesium level is too low, your muscles may cramp more easily. Recovery may feel slower. Your sleep may become lighter, even though sleep is when your body recovers best.

• magnesium supports normal muscle function;
• contributes to normal nervous system function;
• supports energy metabolism and helps reduce fatigue;
• may help you relax more easily if a deficiency is part of what’s getting in the way.

It isn’t a miracle cure. If you sleep for five hours, eat erratically and overtrain, no mineral will turn that into a good plan. But alongside a balanced diet, magnesium can be a small yet important detail.

Magnesium in food and its different forms

Food should be your first choice. Magnesium is found in leafy green vegetables, nuts, seeds, whole grains, legumes and some mineral waters. Spinach, pumpkin seeds, almonds, buckwheat and beans, for example, are everyday foods, not some special sports diet.

When it comes to supplements, the names can be confusing. Magnesium glycinate is a popular choice for evening use because it is associated with good tolerability and support for relaxation. Magnesium citrate is also well absorbed, but it can stimulate bowel movements in some people when taken on an empty stomach. Magnesium oxide is generally less well absorbed. Magnesium chloride is often used in sprays and bath salts.

A daily intake of around 300–400 mg of magnesium is often cited for adults. Your needs may be higher if your training load is high, you sweat heavily or you have a deficiency, but in those cases it’s sensible to speak to a doctor or nutrition advisor. This is especially true if you take medication or have kidney problems.

Practical tips: when and how to take it

If your goal is relaxation and better sleep, the evening is often a good time to take magnesium. If you use citrate, try taking it with food and see how your digestive system responds. Not everyone tolerates the same form equally well.

Don’t take magnesium alongside a large amount of calcium, alcohol or a random handful of other supplements simply out of habit. Some types of dietary fiber, phosphates and medications can affect absorption. Honestly, the simplest place to start is to eat regularly, add nuts, seeds and whole grains to your diet, and watch for any reduction in cramps or fatigue.

If your symptoms are severe, keep recurring or don’t improve with a supplement, don’t keep guessing. A blood test and advice from a specialist will give you a better answer than blind trial and error.

Magnesium FAQ

Does magnesium help with muscle cramps?

It may help if your cramps are caused by a magnesium deficiency or substantial mineral loss through sweating. Cramps can also result from inadequate fluid intake, overtraining or a sudden increase in training load.

Which form of magnesium should you choose?

Magnesium glycinate and magnesium citrate are common choices for daily use. Glycinate suits many people for evening use, while citrate can stimulate bowel movements in some people.

Can you take magnesium every day?

Many people can, provided the amount is reasonable and they are in good health. If you have kidney disease, take medication or suspect a more substantial deficiency, ask a doctor for advice first.

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