LOLZLetter 309 | Should Runners Take Magnesium?

Welcome,

A few weeks ago, I wrote a newsletter about creatine and whether runners needed it. My plan was to continue the series with magnesium, but then the California fires happened, and I didn't. BUT, now we’re back. As always, always consult your doctor before taking new supplements.

Magnesium often flies under the radar in discussions about nutrition, but it plays a vital role in maintaining overall health and runners might need more of it than the average person.

Why?
This mineral supports muscle and nerve function, helps regulate blood pressure and blood sugar levels, and even aids in post-run recovery.

What Does Magnesium Do?

Magnesium is a critical nutrient the body needs to function properly. It’s involved in over 300 enzyme reactions that impact everything from energy production and muscle recovery to bone health and brain function (and we know bone health is essential for all runners).

In simple terms, magnesium helps keep your body performing at its best while aiding recovery after hard workouts.

Why Is Magnesium Important for Runners?

If you're a runner looking to:

• Improve performance

• Speed up recovery

• Minimize fatigue

• Prevent muscle cramps and spasms

• Reduce lactic acid buildup

…then taking magnesium may be important. Studies show that the more physically active you are, the more magnesium your body needs to support its increased workload.

In my experience, magnesium has been beneficial for helping relax the muscles and prevent cramps.

How Can You Tell If You’re Deficient in Magnesium?

Symptoms of magnesium deficiency can overlap with other issues, making it tricky to identify. Common signs include:

• Fatigue

• Muscle cramps or spasms

• Nausea

• Weakness

• Twitching

If you suspect a deficiency, it’s important to consult a doctor. Reading this newsletter and self-diagnosing is not enough. Prolonged low magnesium levels can lead to more severe issues, such as osteoporosis or cardiovascular problems.

People at higher risk for magnesium deficiency include:

• Those with gastrointestinal diseases

• Individuals with type 2 diabetes

• Older adults

• Those not consuming enough magnesium-rich foods

How Much Magnesium Do You Need Per Day?

The NHS recommends the following daily magnesium intake:

• Men: 420 mg

• Women: 320 mg

Generally, it's recommended not to take doses of more than 350 mg at a time, but it's hard to find 350 mg magnesium supplements. If you over-supplement, side effects may occur, including:

• Diarrhea

• Nausea

• Vomiting

• Urinary retention

• Stomach and intestinal troubles, such as bloating and cramping

• Loss of appetite

• Dehydration

• Headaches

For most people, a balanced diet should provide adequate magnesium. However, runners often lose magnesium through sweat, and the increased physical demands of training may require supplementation.

Magnesium supplements, such as magnesium aspartate, citrate, lactate, or chloride, can help ensure you’re meeting your body’s needs. This is the magnesium supplement I prefer.

My Experience:

I began taking a magnesium supplements regularly about a year ago now. It took maybe 6 weeks to feel any sort of difference and it definitely wasn't a "miracle". I do notice I get higher quality sleep when I'm taking magnesium and my body has been recovering well over the last several months. Is it just the magnesium? No, probably not, but it's just one of those little things that may help.

So Is Magnesium Beneficial for Runners?

First, keep in mind that nothing works miracles. You aren't going to automatically drop 10 minutes from your marathon time just by taking magnesium, but it can be great for runners.

From improving performance and recovery to preventing cramps and fatigue, magnesium plays a pivotal role in helping your body...even if you don’t run.

Has magnesium helped you? Let me know!

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Aliphine Tuliamuk and Emily Infeld Sign With Brooks: I guess I was surprised (but happy of course) that both went with Brooks. Brooks is really building a super team of elite female runners.

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