Is a lack of magnesium holding you back in the gym? Here’s why it matters

Magnesium is a crucial mineral involved in over 300 biochemical reactions, from converting food into energy to creating new proteins from amino acids and the contraction and relaxation of your muscles. Research reveals that around 50% of people in both the United States and Europe aren’t meeting the daily magnesium recommendations.

Not only are lower levels of magnesium linked to a higher risk of depression, but a lack of this important mineral could also be holding you back in the gym. Let’s look at some of the reasons why.

Lack of motivation

Lacking magnesium could mean lacking motivation because magnesium plays a crucial role in your mood and brain function. Researchers revealed that taking a supplement could help with the symptoms of depression. Interestingly, those taking the supplement were less likely to report headaches compared to the control group, who weren’t taking supplements.

The contraction and relaxation of muscles

Because this mineral is involved in the contraction and relaxation of muscles, not having enough of it could impair your performance and muscle functioning in the gym. Muscle twitches and cramps are a sign of magnesium deficiency.

Fatigue

Another sign of deficiency is fatigue and muscle weakness, which could certainly get in the way of you achieving your fitness goals. Interestingly, researchers have associated magnesium status with sleep quality and found that taking magnesium significantly improved sleep quality, mood, and activity outcomes compared to the placebo group.

Bone health

A magnesium deficiency also increases the risk of osteoporosis — a condition where the bones are weaker with a higher risk of fracture. Researchers revealed that a higher magnesium intake was associated with higher hip and femoral neck bone mineral density in older adults. This mineral is good news for your bone health, and stronger bones help you with your fitness training by preventing fractures, lowering the risk of injury, and improving workout performance.

Exercise and magnesium are a beneficial combo when it comes to boosting bone mineral density.

Workout performance

Magnesium helps transport blood sugar into your muscles and dispose of lactate. When you’re exercising, lactate can build up and leave you feeling groggy and more fatigued, which makes it more difficult to push through the rest of your workout. The results on sports performance are mixed overall. Still, some studies conclude that magnesium intake is associated with better strength performance in athletes, including in elite handball, volleyball, and basketball players.