Can Magnesium help with Sport?

Magnesium is an essential mineral involved in over 300 enzymatic reactions, including muscle contraction, nerve function, and energy production. In athletes, magnesium deficiency can lead to muscle cramps, fatigue, and reduced performance. However, evidence for an ergogenic effect of magnesium supplementation in well-nourished individuals is weak. Studies show moderate benefits in older or deficient populations, but not in healthy athletes with normal magnesium status. Most randomized controlled trials (RCTs) find no significant improvement in strength, endurance, or recovery. A blood test (serum magnesium) is advisable to rule out deficiency before supplementing. High doses can cause diarrhea and gastrointestinal discomfort. Overall evidence is 'mixed': there are plausible mechanisms and some support for reducing muscle soreness and cramping, but no strong endorsement for general performance enhancement. Marketing often overstates benefits. For most athletes, a balanced diet rich in magnesium (nuts, seeds, whole grains, leafy greens) is sufficient.