Magnesium for Athletes: Do You Need It?

Night cramps, poor sleep, constant fatigue? Magnesium is often involved – but not always the answer.

What magnesium does

Magnesium is involved in over 300 enzymatic reactions – from energy production to muscle contraction to nerve function. Athletes lose extra magnesium through sweat, and a higher metabolism means higher needs. No wonder it is one of the most popular supplements.

Spotting a deficiency

Typical signs are muscle cramps (especially at night), eyelid twitching, restlessness and poor sleep. But you only know for sure with a blood test – many symptoms have other causes. Eating varied foods (nuts, whole grains, legumes, greens) already covers a lot.

When and how to supplement

A dose of 200 to 400 mg per day is safe and useful for most people if your diet has gaps or you sweat a lot. Ideally in the evening, since magnesium helps you relax and fall asleep. Well-tolerated forms include citrate or bisglycinate. With kidney issues, check with a doctor first.