HomeAnswersCan magnesium enhance exercise performance?

Can magnesium enhance exercise performance?

This question is about Nutrition and Running
Sarah Achleithner
Yes, supplemental magnesium may improve exercise performance but only in individuals that are magnesium deficient [1, 2]. Magnesium is involved in energy metabolism, cardiorespiratory function, and muscle actions, and when we don’t get enough of it, sports performance suffers accordingly [1, 2]. Additionally, athletes who engage in more intense exercises may require 10-20% more magnesium than the general population due to higher urinary and sweat losses [2]. Magnesium has not been shown to prevent or relieve exercise-related muscle cramps [3].
Magnesium rich foods including bananas, chocolate and nuts on a black background
[1] Zhang, Y., Xun, P., Wang, R., Mao, L., & He, K. (2017). Can Magnesium Enhance Exercise Performance? Nutrients, 9(9), 946. https://doi.org/10.3390/nu9090946
[2] Nielsen, F. H., & Lukaski, H. C. (2006). Update on the relationship between magnesium and exercise. Magnesium research, 19(3), 180–189. https://pubmed.ncbi.nlm.nih.gov/17172008/
[3] Garrison, S. R., Korownyk, C. S., Kolber, M. R., Allan, G. M., Musini, V. M., Sekhon, R. K., & Dugré, N. (2020). Magnesium for skeletal muscle cramps. The Cochrane database of systematic reviews9(9), CD009402. https://doi.org/10.1002/14651858.CD009402.pub3