Magnesium is one of the most important minerals for the body, playing a key role in many metabolic processes. Its importance is particularly significant for physically active people, as it supports regeneration, muscle contractions and the proper functioning of the nervous system. Modern diets, which are low in magnesium, mean that supplementation with this mineral is increasingly recommended. But what exactly is magnesium, what are its properties, why is it so important for athletes, and what are the best forms of supplementation?
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- What is magnesium and why is it important?
- Benefits of magnesium supplementation for athletes
- Forms of magnesium in supplements
- When is the best time to take magnesium for maximum effectiveness?
- Facts and myths about magnesium
- Interesting facts
- Magnesium and the role of vitamin B6
- Summary
- Ranking of the most popular magnesium supplements TOP 3
What is magnesium and why is it important?
Magnesium is a mineral that performs many functions in the body. It affects the proper functioning of the nervous and muscular systems, regulates heart rhythm, supports metabolic processes and protein synthesis, and participates in energy production. It plays a crucial role for athletes, as it supports muscle regeneration and counteracts cramps, which often occur after intense physical exertion.
In addition, magnesium affects physical performance and endurance, which means that its deficiency can lead to a decrease in energy, reduced training effectiveness and regeneration problems.
Benefits of magnesium supplementation for athletes
- Improved muscle contraction and regeneration: Magnesium is essential for proper muscle contraction. Magnesium deficiency can lead to painful cramps, especially after intense exercise. In addition, magnesium supports muscle regeneration by accelerating the repair of microdamage caused during exercise.
- Support for physical performance: Studies show that magnesium improves physical performance, especially in physically active individuals. This mineral is involved in the synthesis of ATP, a molecule that supplies energy to muscle cells. High magnesium levels contribute to better energy utilisation during training.
- Protection of the heart and nervous system: Magnesium supports the proper functioning of the heart, regulates its rhythm and supports the nervous system. This is crucial, especially for athletes who are exposed to physical and mental stress during training and competitions.
- Reduced risk of injury: Regular magnesium supplementation can reduce the risk of injury by supporting muscle and joint flexibility and improving the body's ability to recover after training.
There are many forms of magnesium available on the market, each with different properties. Here are the most popular ones:
- Magnesium citrate – one of the most commonly used forms, easily absorbed by the body. It supports the digestive system and helps reduce constipation, making it an ideal choice for people with digestive problems.
- Magnesium carbonate (magnesium carbonate) – often used by athletes as a means of supporting hand grip during strength training. This form is not recommended for internal use due to its low absorption rate.
- Magnesium chelate / magnesium glycinate – a form that is well tolerated by the body, ideal for people with sensitive digestive systems. It supports regeneration, relaxation and healthy sleep.
- Magnesium oxide – this form of magnesium is characterised by low bioavailability, which means that the body absorbs it in small amounts. It is mainly used as a laxative.
- Magnesium chloride – a well-absorbed form, used both in oral supplements and as an additive to baths to aid muscle regeneration after exercise.
When is the best time to take magnesium for maximum effectiveness?
The optimal time for magnesium supplementation may vary depending on the purpose. During the day, it is best to take magnesium during or after a meal, which reduces the risk of stomach upset and supports its absorption. In the case of sleep problems or excessive nervous tension, it is worth consuming magnesium in the evening, as forms such as citrate or glycinate can help us relax and calm down.
Physically active people often take magnesium after training to support regeneration and reduce the risk of muscle cramps. Regularity is key – daily use of magnesium in amounts consistent with your needs brings the best results.
Facts and myths about magnesium
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- Myth: All forms of magnesium are equally effective. Fact: The bioavailability of magnesium depends on its form. Magnesium citrate and magnesium glycinate are considered to be among the most bioavailable forms, while magnesium oxide is poorly absorbed by the body.
- Myth: It is possible to overdose on magnesium. Fact: It is virtually impossible to overdose on magnesium from your diet, as the body removes any excess. However, excessive doses of magnesium supplements/medicines can lead to diarrhoea or kidney problems, so it is important to stick to the recommended doses.
Interesting facts
- Magnesium and stress: Magnesium deficiency is often associated with higher levels of stress and anxiety. Magnesium supports the nervous system, which helps with relaxation and tension reduction.
- Magnesium and sleep quality: Studies suggest that magnesium supplementation may improve sleep quality, especially in people who suffer from insomnia or struggle with stress.
- Magnesium in the bath: Magnesium is often used in the form of bath salts to support muscle recovery after exercise. Bathing in magnesium salts helps to relax the body and speed up recovery.
Magnesium and the role of vitamin B6
We already know that magnesium is one of the key minerals influencing the proper functioning of the nervous and muscular systems and energy metabolism. However, its absorption and effectiveness can be optimised by the presence of vitamin B6. This vitamin, also known as pyridoxine, plays a significant role in transporting magnesium to cells and maintaining its proper level in the body.
The combination of magnesium and vitamin B6 is particularly recommended in cases of increased stress, fatigue or muscle cramps. Vitamin B6 also supports protein metabolism and the production of neurotransmitters such as serotonin, which can further improve mood and support regeneration. As a result, the combination of magnesium and vitamin B6 can be more effective in reducing nervous tension and supporting the overall efficiency of our body.
Summary
Magnesium is an essential mineral for athletes and physically active people, which supports muscle regeneration, improves physical performance, regulates muscle contractions and protects the heart and nervous system. Depending on its form, magnesium can be used both internally and externally, in the form of supplements or bath salts. Regular magnesium supplementation supports anabolic processes, accelerates regeneration and reduces the risk of injury. It is worth investing in the right form of magnesium, tailored to the individual needs of the body.
Author: Łukasz Domeracki - MSc in Food Technology and Human Nutrition
Ranking of the most popular magnesium supplements TOP 3
Based on popularity and customer reviews from the SFD SHOP
![SFD NUTRITION Mag B6 Forte]()
SFD NUTRITION Mag B6 Forte is a dietary supplement containing magnesium and vitamin B6, which support the functioning of the nervous system and help reduce feelings of tiredness and fatigue. Magnesium plays a key role in proper muscle function, and vitamin B6 aids its absorption. The product comes in tablet form for easy supplementation, ideal for people who lead an active lifestyle and are exposed to stress or intense physical exertion.
![SFD NUTRITION Magnesium + Potassium + B6]()
SFD NUTRITION Magnesium + Potassium + B6 is a comprehensive supplement combining three key ingredients that support the proper functioning of muscles and the nervous system. Magnesium and potassium help maintain electrolyte balance, while vitamin B6 supports energy metabolism. The product is ideal for physically active people who want to ensure adequate mineral supplementation after training or during intense exercise.
![SFD NUTRITION MAgnesium Citrate + B6]()
SFD NUTRITION Magnesium Citrate + B6 (P-5-P) is a dietary supplement containing magnesium in the form of citrate, which is highly absorbable. Vitamin B6 in its active form, P-5-P, additionally aids the absorption of magnesium and supports energy metabolism. The product is particularly recommended for people who want to effectively replenish magnesium deficiencies, especially in situations of increased stress or physical exertion.
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Sources:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5762129/
- https://www.healthline.com/nutrition/magnesium-benefits
- https://pubmed.ncbi.nlm.nih.gov/30348926/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5785949/
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