Educated Fitness Professionals Love This Supplement: Why Magnesium Has Become Popular in the Health Space
In the realm of fitness and wellness, trends often come and go. However, every so often, something garners attention for very valid reasons. Magnesium is one of those essential elements. Once an underappreciated mineral found mainly in multivitamins, magnesium has become a preferred supplement for knowledgeable health professionals, athletes, and everyday individuals seeking to enhance their sleep, recovery, mood, and overall well-being.
This attention is not just hype; it is backed by science. And it's not limited to high achievers—magnesium offers genuine benefits for people from all walks of life. Let’s explore why magnesium has gained such recognition in the supplement world and how it can potentially benefit you as well.
What is Magnesium and Why Does It Matter?
Magnesium is a crucial mineral that plays a vital role in the human body. In fact, it is involved in over 300 biochemical reactions, including energy production, muscle contraction, nerve function, blood sugar regulation, and protein synthesis (Volpe, 2013). This means that everything from workout recovery to sleep quality, as well as your ability to remain calm during stressful situations, is influenced by magnesium.
Additionally, magnesium supports heart rhythm, bone health, and immune function. Despite its importance, many people do not get enough magnesium, leading to a variety of symptoms that are often overlooked or misattributed to other issues.
Magnesium Deficiency is More Common Than You Think
Research indicates that up to 50% of people may be magnesium deficient due to inadequate intake or poor absorption (Rosanoff et al., 2012). According to the National Institutes of Health, many adults do not meet the recommended dietary intake of magnesium from food alone (NIH, 2021). Busy lifestyles, nutrient-depleted soil, and diets high in processed foods exacerbate this problem.
Signs of magnesium deficiency can include:
Muscle cramps or twitching
Trouble sleeping or staying asleep
Fatigue and low energy
Increased anxiety or irritability
Headaches or migraines
Irregular heartbeat
Athletes, older adults, and individuals under chronic stress may be particularly at risk due to higher magnesium demands and losses through sweat or stress-related excretion (Nielsen, 2010).
Why Fitness Professionals Are Talking About It
So, why all the buzz in the fitness and health community?
Because magnesium supports everything from workout recovery to mental clarity. Here are a few ways magnesium benefits active individuals and those seeking to age gracefully:
Muscle function & cramp prevention: Magnesium plays a key role in muscle contraction and relaxation (Schwalfenberg & Genuis, 2017).
Sleep & recovery: It helps regulate melatonin production and calms the nervous system, leading to improved, deeper sleep (Abbasi et al., 2012).
Stress reduction: Magnesium has a calming effect on the brain, helping to balance mood and reduce cortisol levels (Boyle et al., 2017).
Heart & bone health: It aids in maintaining a steady heartbeat and contributes to bone density (Castiglioni et al., 2013).
In summary, magnesium supports your body’s essential functions, helping you feel and perform your best, even during busy times.
Types of Magnesium Supplements (And Which Might Be Best)
Not all magnesium supplements are created equal. The type you choose can influence how well it's absorbed and what benefits you experience. Here’s a quick overview of the most popular forms:
Magnesium Glycinate: One of the most bioavailable and well-tolerated forms, often recommended for relaxation, sleep, and mood support.
Magnesium Citrate: Commonly used to support digestion and relieve constipation, but slightly more likely to cause loose stools.
Magnesium Malate: Known for supporting energy production and alleviating muscle pain.
Magnesium Threonate: Effectively crosses the blood-brain barrier, making it a good option for cognitive function and mental clarity.
Magnesium Oxide: Widely available but poorly absorbed; primarily used for constipation rather than magnesium replenishment (DiNicolantonio et al., 2018).
Most people do well with glycinate or malate, based on their individual needs. As always, begin with a low dose and assess how your body responds.
A Small Habit with Big Benefits
The rise of magnesium is not just another wellness trend; it reflects a growing understanding of how fundamental this mineral is to health. While it may not be glamorous, it is effective.
Whether you are an athlete, a busy professional, or someone simply hoping to age well and enhance your well-being, magnesium can significantly support your goals. The key is to select the right form, remain consistent, and combine it with a balanced diet and smart recovery practices.
Final Thoughts
Magnesium may not be as flashy as some newer supplements on the market, but it is arguably more impactful. When you provide your body with the raw materials it needs—like magnesium—you often notice improvements in sleep, mood, recovery, and energy levels.
It’s not a magic pill, but in the proper context, it is a powerful tool. Think of it as a small addition that can enhance everything else you are already doing for your health.
Disclaimer: I am not a dietician or licensed medical professional. This article is for educational purposes only and should not be taken as medical advice. Always consult with your doctor or a licensed healthcare provider before adding any new supplements to your routine.
Looking to dig further into your lifestyle habits to feel your best this spring and summer? Hit the link to the right to book in a call so we can get more acquainted.
Sources:
Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences, 17(12), 1161–1169. https://pubmed.ncbi.nlm.nih.gov/23314512/
Boyle, N. B., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress—A systematic review. Nutrients, 9(5), 429. https://pubmed.ncbi.nlm.nih.gov/28471773/
Castiglioni, S., Cazzaniga, A., Albisetti, W., & Maier, J. A. M. (2013). Magnesium and osteoporosis: Current state of knowledge and future research directions. Nutrients, 5(8), 3022–3033. https://pubmed.ncbi.nlm.nih.gov/24145961/
DiNicolantonio, J. J., O’Keefe, J. H., & Wilson, W. (2018). Subclinical magnesium deficiency: A principal driver of cardiovascular disease and a public health crisis. Open Heart, 5(1), e000668. https://pubmed.ncbi.nlm.nih.gov/29388278/
National Institutes of Health. (2021). Magnesium: Fact sheet for health professionals. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
Nielsen, F. H. (2010). Magnesium, inflammation, and obesity in chronic disease. Nutrition Reviews, 68(6), 333–340. https://pubmed.ncbi.nlm.nih.gov/20370885/
Rosanoff, A., Weaver, C. M., & Rude, R. K. (2012). Suboptimal magnesium status in the United States: Are the health consequences underestimated? Nutrition Reviews, 70(3), 153–164. https://pubmed.ncbi.nlm.nih.gov/22536759/
Schwalfenberg, G. K., & Genuis, S. J. (2017). The importance of magnesium in clinical healthcare. Scientifica, 2017, Article ID 4179326. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637834/
Volpe, S. L. (2013). Magnesium in disease prevention and overall health. Advances in Nutrition, 4(3), 378S–383S. https://pubmed.ncbi.nlm.nih.gov/23674807/
