Magnesium is the fourth most abundant mineral in the body. It is involved in over 300 enzymatic reactions. It is critically important for athletes.
Why do athletes need more magnesium?
- Lost through sweat during workouts
- Used in protein synthesis (muscle growth)
- Needed for energy metabolism (ATP)
Signs of deficiency
- Muscle cramps and spasms (especially at night)
- Insomnia or shallow sleep
- Anxiety and irritability
- Increased fatigue
Which form of magnesium to choose?
Glycinate / bisglycinate — best absorption, does not cause gastrointestinal issues. Ideal for sleep and recovery.
Citrate — well absorbed, affordable price. May have a mild laxative effect.
Oxide — poor absorption (4%). Not recommended.
Dosage
300-400 mg of elemental magnesium per day. Take in the evening 30-60 minutes before sleep — it will improve sleep quality.
