Magnesium and sports

Magnesium is a mineral that is very important for athletes. It is also very good for non-athletesimportant to get enough of this mineral. Magnesium helps, among other things, to build muscles and bones and also to relax muscles and nerves. In addition, it also helps with energy metabolism and the transmission of nerve impulses. The mineral helps with many processes in the body, including the regulation of blood pressure and the functioning of memory (especially in old age).


Despite the fact that magnesium is in many products and sometimes even in drinking water, it happens that someone can have a deficiency. The estimation is that 20 % of adults in Western Europe do not meet the daily required intake. In America, even more than 60% of adults do not get enough magnesium! There are a number of symptoms that can indicate a magnesium deficiency: muscle cramps or tense muscles, muscle weakness and lethargy. In this article are a number of symptoms that can occur with a magnesium deficiency. If you think you have a deficiency, contact your doctor. He or she can determine whether you have a deficiency or not.


To prevent you from getting a magnesium deficiency, you can pay attention to your diet. Unhealthy food contains too little magnesium. So make sure you eat healthy. There are a number of foods that contain more than the average amount of magnesium contain: green vegetables, beans, legumes, bananas, whole grains, dark chocolate and nuts. If you do not get enough magnesium through food, you can take a supplement. Note: maximum safe dose is 250 mg magnesium per day!


Magnesium is especially important for athletes because the muscles need this mineral. When the muscles get too little magnesium, the performance will be many times worse. During long and intensive training, an athlete has an average 20% higher requirement than when not exercising. It is therefore extra important for athletes to get enough magnesium (through food) to be able to meet the extra need during exercise.