Magnesium for Enhanced Athletic Performance
Magnesium matters where intake is low, which is common in heavy trainers.
Overview
Verdict
How It Works
Dosing & Protocol
Typical dose
- Recommended dose
- 200-400mg elemental daily
- Expected timeframe
- 8-12 weeks
Protocol
- form
- Not applicable
- duration
- Not applicable
- co factor
- Evidence is insufficient for performance enhancement. Magnesium is unquestionably required for exercise - it is the counter-ion for ATP, a cofactor for glycolytic enzymes, and essential for muscle contraction and relaxation - and exercise increases magnesium requirements through sweat and urinary losses, with athletes in weight-category sports at particular risk of low intake. Trials in magnesium-deficient individuals show improved exercise efficiency and lower oxygen consumption at a given workload. But in athletes with adequate status, supplementation has not consistently improved strength, endurance, power or time to exhaustion, and reviews conclude that benefit is confined to correcting a deficiency rather than enhancing normal function. This is the general pattern for micronutrients in sport.
- titration
- Not applicable
- starting dose
- Not applicable as an established performance aid
Evidence
What the studies say
No studies are yet linked to both Magnesium and Enhanced Athletic Performance.
Safety
Caveats
Benefit limited to correcting inadequate intake.
Less likely to help if
Medical Disclaimer
The information provided on this website is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or before starting any supplement regimen.
Individual results may vary. The statements on this website have not been evaluated by the Food and Drug Administration. Products and information are not intended to diagnose, treat, cure, or prevent any disease.