Magnesium and physical performance: what is the link between the two?
Written in collaboration with Léa Bathily, dietician.
Athletes seeking performance, endurance, or muscle mass often focus on their protein intake. While protein is essential for building muscle, it's important to remember that sports create specific nutritional needs. Among these, the need for magnesium is too often overlooked. Magnesium is a crucial element, and deficiencies have numerous repercussions on the body, particularly impacting athletic performance. Furthermore, magnesium requirements increase with exercise and are often not met through diet alone; this is where magnesium supplementation becomes especially beneficial. Want to better understand the link between sports and magnesium? We explain everything in this article.
Magnesium: an essential element for the proper functioning of our body?
Magnesium is a chemical element belonging to the alkaline earth metal family and is represented by the symbol Mg. Present in abundance throughout the universe, it plays a role in numerous chemical reactions within the body and is essential for its proper functioning.
Indeed, magnesium plays a crucial role in energy reactions, protein synthesis, nerve impulse transmission, and the regulation of heart rate and blood pressure. The human body contains approximately 25g for an adult, most of which is intracellular in bones and muscles.
However, it is not always easy to assess the amount of magnesium our body needs. The magnesium present in the blood represents only a tiny fraction of the total magnesium and does not perfectly reflect the state of magnesium reserves. Therefore, it is not a very reliable indicator of a magnesium deficiency.
It is important to note that fecal magnesium excretion is not regulated, meaning that losses can be significant depending on our diet and bowel movements. Only urinary excretion is regulated.
To ensure sufficient magnesium intake, it is recommended to consume magnesium-rich foods such as green vegetables, dried fruit, whole grains, legumes, nuts, and seeds. Dietary supplements may also be an option for those with increased magnesium requirements, such as pregnant or breastfeeding women, athletes, or people with certain medical conditions.
Magnesium is an essential element for our body and plays a crucial role in many bodily functions. It is important to ensure sufficient magnesium intake through a balanced and varied diet, and, if necessary, by taking supplements.
What is the role of magnesium in the body in general?
Magnesium is an essential element for the proper functioning of our body. In fact, it acts as a catalyst in over 300 cellular biochemical reactions. Magnesium is crucial for nerve impulse transmission and muscle contraction. It also participates in our body's metabolism, or energy production, by converting carbohydrates and lipids into energy usable by our muscle cells. Furthermore, it aids in the absorption of calcium and potassium, thus playing an important role in growth. Magnesium also plays a role in immune defense and offers numerous other benefits.
After potassium, magnesium is the second most important electrolyte in our bodies, participating in numerous metabolic processes. It decreases membrane permeability and stabilizes the cell membrane, also facilitating potassium transport within the cell. Magnesium acts as a physiological blocker of calcium channels, exerting mitigating effects on the neuromuscular system. However, a magnesium deficiency can cause muscle cramps and decrease energy metabolism. Athletes should therefore pay attention to their magnesium intake to promote glycolysis and improve their performance.
Understanding the mechanisms involving magnesium during physical activity
When we engage in physical activity, the body needs energy to fuel our cells, particularly the muscle fibers that are being used. The primary form of energy used is glucose, which is stored in the liver and muscles as glycogen. Glycogen is not directly usable by our cells. It is therefore broken down into several glucose molecules through a series of enzymatic reactions. To produce energy, glucose must be metabolized by specific enzymes. Magnesium plays a role in this process, as it supports these enzymes in breaking down glucose and thus synthesizing energy. This energy is actually a molecule produced called ATP (Adenosine Triphosphate). It can also be produced through other pathways, such as lipid metabolism.
In addition to its role in energy metabolism, magnesium is essential for muscle contraction, and more specifically for neuromuscular function. Muscle contraction is a process that occurs with every movement. During sports activities, muscle fiber contraction is heavily involved. This is a complex phenomenon that involves both the muscle fibers and the nervous system. Muscle contraction is initiated by the arrival of a nerve signal at the muscle cells. At this level, magnesium plays a regulatory role in neuronal excitability and therefore in the conduction of the nerve signal. This phenomenon influences both muscle contraction and relaxation.
What are the consequences of a magnesium deficiency?
The consequences of a magnesium deficiency for the body
In France, the results of the SUVIMAX study conducted from 1994 to 2003 highlighted a magnesium deficiency in the general population, with nearly 25% of the population having an intake of less than 2/3 of the magnesium requirement.
More recently, the INCA3 study revealed that at least 50% of the population does not have a sufficient magnesium intake. As a result, the majority of the population does not consume enough magnesium and is deficient.
This magnesium deficiency can cause various disorders such as sleep problems, feelings of fatigue and asthenia, muscle spasms (for example in the eyelid), cramps, feelings of stress and mental fatigue.
It is therefore important to maintain an adequate magnesium intake to avoid these symptoms and ensure proper bodily function. Magnesium can be found in foods such as nuts, leafy green vegetables, legumes, whole grains, and certain types of fish and meat.
The consequences of a magnesium deficiency on physical and athletic performance
Physical activity significantly alters the magnesium levels in our bodies. A substantial decrease in blood magnesium concentration is generally observed. While the exact reasons for this are not universally agreed upon, some causes frequently emerge in various scientific studies, notably magnesium loss through perspiration (up to 20% of the recommended intake) and urine.
Given that this trace element affects numerous processes, it is important to compensate for this deficiency to ensure continued proper muscle function and energy production, for example. Otherwise, various adverse effects may be observed, such as:
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Muscle cramps;
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Fatigue with difficulty recovering at the muscular level;
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A risk of cardiac arrhythmia during exertion;
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A decrease in endurance.
If these types of discomfort occur, taking magnesium supplements is a solution that should be considered.
How can you tell if you are deficient in magnesium?
Magnesium is a particularly important mineral for the functioning of the body.
Normal values for magnesium concentration in plasma or serum are in the range of 0.75–1.25 mmol/L , while in erythrocytes, they range from 1.95 to 2.65 mmol/L . Plasma concentration of ionized magnesium is between 0.45 and 0.75 mmol/L , and normal urinary excretion of magnesium ranges from 2.5 to 5 mmol per day.
However, the serum magnesium pool (that is, the amount of magnesium in the serum) represents only one percent of the body's total reserves. Therefore, a normal serum magnesium level only partially reflects fluctuations in these reserves . Consequently, there is little point in having a blood test to determine if one has a magnesium deficiency.
There are specific tests to determine the body's magnesium reserves.
The magnesium loading test is one method for assessing overall magnesium status. This method involves intravenously infusing an isotonic saline solution of magnesium sulfate over 4 to 12 hours, depending on the author (30 mmol or 0.1 mmol per kg), and then measuring the magnesium excreted over the 24 to 48 hours following the start of the infusion. Subjects with normal magnesium status typically retain 5 to 6% of the load, while patients with deficiency can retain up to 31 to 57%. However, this method is invasive, cumbersome, and expensive, making it unsuitable for routine screening for magnesium deficiency. Red blood cell tests also exist, but their reliability is not established.
In the sporting population, the prevalence (i.e. the number of people who suffer from magnesium deficiency) of hypomagnesemia is estimated to be between 20 and 25% , according to the authors, the prevalence of marginal deficiency could be higher.
The simplest method to assess your magnesium status
Specific magnesium tests are not applicable to everyone and are not always conclusive. Ultimately, the simplest way to determine if you are deficient in magnesium is to consider the general symptoms of magnesium deficiency, your exercise habits, and especially analyze your lifestyle and diet.
What are the symptoms of a magnesium deficiency?
Magnesium deficiency is common and can lead to various symptoms and consequences such as:
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A feeling of fatigue, of weakness;
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Muscle cramps;
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Tremors;
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Dizziness and/or nausea;
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Headaches;
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Changes in appetite;
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Feelings of stress and anxiety;
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Sleep disorders and insomnia;
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nystagmus (trembling of the eyeball).
There are also signs such as Chvostek's or Trousseau's signs which may indicate a magnesium deficiency (but not exclusively, so it is strongly advised to consult a doctor to establish a diagnosis of deficiency).
Why is it important to pay attention to your magnesium intake when you do sports?
Sport puts stress on the body and increases the need for nutrients, particularly magnesium.
Losses increase with effort.
Physical exercise, especially intense exercise, increases magnesium loss, primarily through sweating. More generally, the increased metabolism during exertion increases both magnesium consumption and loss. These losses must then be replenished.
Magnesium deficiency impairs physical performance
As a key element in numerous metabolic reactions, particularly in energy production, magnesium is crucial for performance. A deficiency, in addition to causing tremors and cramps, leads to a decline in athletic performance (notably a decrease in VO2max), more difficult recovery, and impaired motor coordination. In short, goodbye performance!
Athletes are advised to increase their magnesium intake by 10 to 20% compared to the general population.
What are the recommended daily intakes of magnesium?
Daily magnesium intake varies with age. In France, the National Agency for Food, Environmental and Occupational Health Safety (ANSES) recommends an intake of 380 mg/day for adult men and 300 mg/day for adult women. Magnesium is found in many everyday foods, and these needs are generally met with a varied and balanced diet.
Where can magnesium be found in food?
To avoid a magnesium deficiency, it may be beneficial to consume foods rich in magnesium such as:
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Oilseeds: flax seeds, sesame seeds, Brazil nuts, chia seeds, almonds, cashew nuts;
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Whole grains: amaranth, quinoa, buckwheat, oats, rye;
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Chocolate and cocoa;
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Some mineral waters: Hydroxydase, Rozana, Vittel, Didier, Appollinaris;
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Molluscs and crustaceans: whelk, oyster, mussel.
However, be aware that waters rich in magnesium are rich in inorganic salts which are more interesting for their laxative effect than for allowing an optimal intake of magnesium.
What is the role of magnesium supplements?
As we saw above, magnesium is essential for the proper functioning of the body, and this statement is even more true for athletes, in whom the need and losses are increased.
To meet magnesium requirements, it's often difficult to rely solely on daily diet, making magnesium supplements an ideal solution. It's recommended to take two to four courses of treatment per year, each lasting one to three months. The duration and frequency of these courses should be determined based on individual needs. We recommend an initial one-month course to assess the effects and tolerance.
For effective supplementation, it's important to pay attention to the type of magnesium chosen. Budget-friendly supplements containing marine magnesium or magnesium oxide are not recommended. They are ineffective at increasing magnesium stores and can trigger digestive issues such as a laxative effect. While this effect may sometimes be desirable, it's rarely the case for athletes.
Which magnesium supplement should you choose if you are an athlete?
Without hesitation, we recommend supplements using premium, next-generation magnesium salts. These salts, such as magnesium bisglycinate , magnesium pidolate , or magnesium glycerophosphate, allow for very high magnesium bioavailability and therefore high absorption by the body, without digestive side effects.
Obviously, supplements that use these salts are more expensive but significantly more effective.
How can Phytocea help you meet your magnesium needs?
Magnesium requirements for athletes are not easy to meet, and diet alone is not always sufficient. At Phytocea , we have developed a special magnesium supplement: ReCharge . It is specifically designed for athletes whose magnesium needs are increased. ReCharge is available in our supplement catalog .
This magnesium supplement has been formulated for maximum absorption and tolerance thanks to the use of high-performance magnesium salts: magnesium glycerophosphate and magnesium pidolate . To complete the formula, we have added vitamin B6. These choices allow us to offer a truly effective course of treatment, without digestive upset, while maintaining a very competitive price.
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FAQ
Which magnesium is best for athletes?
In addition to quality food intake, we recommend consuming new generation magnesium supplements with salts such as magnesium bisglycinate, magnesium pidolate or magnesium glycerophosphate.
For more information on these salts, please refer to our article on this subject .
What are the effects of magnesium on the body?
Magnesium is essential for many metabolic functions, including energy production. Deficiencies and imbalances lead to dysfunctions and discomforts associated with increased stress and decreased physical performance.
When to take magnesium for sports?
It is generally advised to take it after exercise, during the recovery phase to regenerate reserves.
Can a lack of magnesium cause muscle pain?
Yes, as well as cramps and decreased performance.
Why take magnesium for sports?
Athletes have increased nutritional needs that must be met through diet. However, this can be difficult, and supplements are particularly suitable for easily reaching the required amounts, but they must be carefully chosen!
How long should a magnesium treatment last?
For 1 to 3 months, to be repeated as needed. The dosage should also be adjusted according to individual needs, and in particular, no more should be consumed than necessary.
Is magnesium good for muscles?
Yes, magnesium is essential for proper muscle function and performance. It's crucial to have an adequate intake tailored to your physical activity level.
References
Swiss Medical Review: Magnesium and Physical Activity
Magnesium, zinc, and chromium nutrition and physical activity
