What to watch with Magnesium and Sport?

Magnesium is an essential mineral involved in over 300 enzymatic reactions, including muscle contraction, energy production, and protein synthesis. Athletes may have increased needs due to sweat losses and higher turnover during exercise. Research indicates that magnesium deficiency can impair exercise performance, especially in endurance activities. However, evidence for performance enhancement through supplementation in already well-nourished individuals is limited. Safety considerations include gastrointestinal side effects (diarrhea, cramps) at high doses (>350–400 mg/day) and interactions with medications (e.g., antibiotics, diuretics). Blood tests (e.g., MyBody-X) can assess magnesium status, but only ~1% of total magnesium is in serum, making interpretation tricky. For most athletes, a balanced diet rich in nuts, seeds, whole grains, and leafy greens provides adequate magnesium. Supplementation should be guided by a healthcare professional, especially in those with kidney issues. The evidence level is moderate: mechanistic plausibility and some human studies exist, but strong clinical trials for universal supplementation in sports are lacking.