Magnesium is an essential mineral for human health. A nutrient that has received great awareness tied to physical activity and exercise. This is no surprise since magnesium is involved in many muscular processes, including oxygen absorption, energy output (ATP and phosphocreatine), and electrolyte balance (sodium, potassium and calcium).
This mineral is involved in the mechanisms of muscle contraction, functioning of the nervous system, cardiovascular health, glucose regulation, and even antioxidant functions. It also helps to build proteins, bone mass and genetic material. In addition, it can behave as a growth factor and tissue regenerator that promotes anabolism.
Thus, magnesium appears to be a crucial element for both health and physical performance but, do we know which are the sources of magnesium or in which foods it can be found?
Where can you find magnesium?
Magnesium is naturally found in many foods, such as legumes, nuts, seeds, whole grains, green leafy vegetables, yoghurt, milk and dairy products. But sometimes the amount of magnesium needed is higher than the supplied through food, reason why a specific extra intake may be necessary; under situations of thermal stress and intense training, where its excretion through sweat increases.
Current awareness of the nutritional aspects associated with meeting needs and supplementation has highlighted the influence of various dietary factors on the bioavailability of magnesium. Proteins and amino acids favour its absorption and phosphates, phytates and dietary fibre inhibit or hinder its absorption.
In recent years, the bioavailability of different magnesium salts and their association with other elements that promote absorption, such as vitamin B6, have been studied. Various types of magnesium supplements are available in the form of salts, including:
- magnesium citrate
- magnesium bisglycinate
- magnesium gluconate
- magnesium sulphate
- magnesium aspartate
- magnesium lactate
- magnesium malate
- magnesium chloride
Magnesium bisglycinate has high absorption and optimal cellular transport. It’s aimed at reducing fatigue, improving sleep quality, maintaining energy and bone metabolism functions, enabling electrolyte balance, aiding protein synthesis, normal functioning of muscle contraction and the nervous system.
In addition to the effects mentioned above, magnesium gluconate promotes connective tissue cells repair.
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How much magnesium is needed and how should it be taken?
Magnesium requirements will vary according to age and habits. An adult with a moderate physical activity or a highly trained athlete, will need different amounts of magnesium.
The daily recommended amounts of magnesium for an active person will vary between 250 to 300 mg per day. Nevertheless, the amount of magnesium for an athlete who trains frequently will increase to 380 to 500 mg per day (intense, long or hot sessions requiere a higher amount of magnesium).
Magnesium can be taken in different ways, according to its necessity:
- When there are general mineral deficiencies, when looking to provide antioxidants at times of increased training load or in winter when the immune system tends to be weakened, magnesium can be included in the daily supplementation plan. 200 mg of magnesium per day helps to cover 50% of the its daily requirements.
- When the aim is to relax and recover, for example after travelling to competitions in different time zones (jet-lag, when training load is high and the athlete finds difficulties falling asleep, or after high-intensity sessions in the evening), and taking into account the role metalonin plays in sleep regulation processes, it’s advisable to take 150 mg of magnesium one hour before bedtime, together with melatonin and vitamin B6.
- If it’s weather conditions, heat or humidity, what determines the need of magnesium, it will be necessary to provide additional electrolytes. Providing magnesium before, during and after workouts or competitions will be determinant to avoid cramps and enhance recovery. 20 mg of magnesium are advisable half an hour before exercising in heat, supplying another 20 mg every 30 to 60 minutes during workouts or competitions, and a final dose of 20 mg once finished exercising, always properly hydrated with water. 150 to 200 mg of magnesium in total.
- Finally, if the aim is to optimise the absorption of magnesium and benefit from its better “recovery effects” thanks to its bioavailability and the help that other minerals and vitamins provide, such as zinc and pyridoxine hydrochloride (vitamin B6), chelated magnesium, in the form of magnesium bisglycinate, at doses between 70 and 300 mg, depending on the above needs, will help reduce fatigue, support the immune system, cell regeneration, prevent bone mineral density loss and even combat oxidative damage.
How does magnesium deficiency affect?
It’s unusual to lack magnesium since it’s present in foods that are regularly taken in the daily diet, but in specific weeks of high training loads and/or summer workouts and competitions, magnesium deficiency can cause numbness, tingling or cramping and even seizures or heart rate irregularities. These symptoms are exacerbated when the intensity and volume of the effort are greater, causing a decrease in performance and sometimes having to quit the workout or competition, risking the athlete’s health.
Can an excessive intake of magnesium become toxic?
Food magnesium is usually harmless and easily excreted. In healthy people, excess magnesium is easily excreted through urine. It’s advisable to correctly adjust the amount of magnesium taken with supplements and not exceed the recommended limits according to age and needs. Periodising the magnesium supplementation strategy will provide greater control over its amount.
Nevertheless, although hypermagnesaemia is uncommon, intoxications with this mineral could occur when taking excessive oral antacids, without medical prescription or due to contamination of chemical reagents. This could cause a very wide variety of symptoms, from cardiac disturbances, failure of muscle contractility (including the heart), weakness, paralysis, etc. These toxicity issues have been observed in people with associated pathologies, such as kidney problems, elderly people with diseases of the intestinal tract or pathologies of the nervous system.
Thus, as a final recommendation for magnesium supplementation, the first step would be to assess the needs and goals of the supplementation, then adjust the amounts and type of magnesium salt to be used and finally consider possible symptoms due to excess or lack, under professional supervision.
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