Magnesium – for more energy & athletic performance

Magnesium is an essential mineral that is indispensable for numerous processes in our body. Despite its importance, the significance of magnesium is often underestimated. In this blog, you can find out all about the benefits, effects and correct dosage of magnesium so that you can make the most of this all-rounder for your health.

 

Benefits of magnesium

Magnesium plays numerous key roles in the human body:

Supports muscle function: magnesium is essential for muscle relaxation and contraction. A deficiency can lead to cramps, muscle tremors or even muscle weakness.
Promotes bone health: Together with calcium, magnesium contributes to bone stability and helps to reduce the risk of osteoporosis.

Supports the nervous system: Magnesium helps to regulate the transmission of stimuli between nerves and muscles. It can reduce stress and improve sleep quality. The enzyme is mainly known for this.
Regulates energy metabolism: It activates enzymes involved in energy production and ensures optimal cell function.

Heart health: Magnesium helps to regulate blood pressure and minimize the risk of cardiac arrhythmia.
Supports the immune system: Magnesium also plays a role in strengthening the immune system and helps to reduce inflammation. This is one of the functions that is often forgotten when talking about magnesium.

 

Effect of magnesium in the body

Magnesium is involved in over 300 biochemical reactions in the body. Here are some important aspects of its effect:

Electrolyte balance: magnesium helps maintain the balance between electrolytes such as sodium, potassium and calcium.
Hormonal balance: It influences the production of stress hormones such as cortisol and supports the release of happiness hormones such as serotonin.
Blood sugar regulation: Magnesium plays a role in insulin sensitivity and can help reduce the risk of type 2 diabetes.

 

Signs of a magnesium deficiency

A magnesium deficiency can manifest itself through various symptoms:

Muscle cramps and twitching
Chronic tiredness
Sleep problems
Irritability and nervousness
Headaches or migraines

If you notice these symptoms, you may have an increased magnesium requirement. A doctor can determine whether there is a deficiency by carrying out a blood test. Magnesium is often not initially thought to be the cause of these symptoms, so it is important to know that it can also be a trigger for these very general symptoms.

 

 

Different forms and effects of magnesium:

In the world of mineral supplementation, there are different forms of magnesium, including magnesium oxide and magnesium citrate. While magnesium oxide offers a higher concentration of magnesium, it is often less well absorbed by the body. Magnesium citrate, on the other hand, has better bioavailability, which means that the body can use it more efficiently.

However, we recommend magnesium bisglycinate as it is a chelated (meaning it is more available in this sense) form of magnesium that is both highly bioavailable and well tolerated. This form is often better absorbed by the body and causes less stomach discomfort compared to other forms.

 

We mainly use magnesium bisglycinate to support muscle recovery, improve sleep quality and increase the general performance of our athletes. Through the targeted use of magnesium bisglycinate, we help our athletes to achieve their training goals more effectively and optimize recovery after intensive sessions. It is one of the supplements that we almost always recommend, as there really is hardly any situation in which supplementation does not make sense.

 

 

Magnesium in sport

Magnesium is particularly important for athletes as it contributes to energy production and muscle regeneration. Intense physical activity increases the loss of magnesium through sweat, which increases the need for it. Magnesium supports:

Muscle work: Reduces muscle cramps and improves contractility.
Recovery: Promotes recovery after exercise by optimizing energy metabolism.
Performance: Improves endurance by supporting the oxygen supply to the muscles.

Athletes should ensure that their diet is rich in magnesium or, if necessary, take supplements, especially if they are training intensively.

 

Studies & Research

Fortunately, there are already several long-term studies on the consumption of magnesium as a dietary supplement. This allows clear conclusions to be drawn about its effectiveness.

These studies also confirm that magnesium, as an essential mineral, is involved in over 300 enzymatic reactions in the body, including protein synthesis, muscle and nerve function, blood sugar control and blood pressure regulation. From this alone, it can be concluded that consumption should often make sense.

But here are the more detailed results from three studies:

 

Office of Dietary Supplements (ODS)

Studies have shown that magnesium deficiency is associated with various chronic diseases, such as diabetes, osteoporosis, asthma, pre-eclampsia, migraines and cardiovascular disease.

PMC

The bioavailability of magnesium varies depending on the compound (as mentioned above). A randomized double-blind study showed that magnesium citrate has a higher bioavailability than other magnesium supplements such as magnesium oxide.

John Libbey Eurotext

In addition, increased magnesium intake was found to be associated with a lower risk of stroke, heart failure, diabetes and all-cause mortality.

 

Client story

We quickly noticed that Fabian was often tired and lacked motivation. He started training with us in January 2025 in Frauenfeld in Thurgau and was coming out of a phase of intensive physiotherapy and training therapy treatments. Unfortunately, these symptoms were never considered against the background of a magnesium deficiency.
To help him, we recommended that he increase his magnesium intake, as this mineral is important for muscle and nerve function, as already mentioned.

After a few weeks of making the change, Fabian already noticed a significant improvement in his energy and performance during training. It was impressive to see how he became not only physically but also mentally stronger.

 

 

Conclusion:

Magnesium is a true miracle mineral that supports many important functions in the body. An adequate intake through diet or targeted supplements can help to promote health, reduce stress and improve quality of life. So it really does work on many different levels!

So always make sure you’re meeting your individual needs and enjoying the benefits of this essential nutrient!

If you are unsure, it is worth having your values checked with a simple blood test.

Our personal training packages always include a detailed list of recommendations for the nutritional supplements that can achieve the best possible results for you. All inclusive 🙂