Magnesium for Cyclists

Magnesium supplements are often promoted and used by athletes, but there can be some confusion around whether they are needed and, if so, which form of magnesium we should choose to supplement our diet. 

Magnesium and its various roles

Magnesium is involved in many different metabolic processes in the body, including energy metabolism and blood glucose control. It also contributes to muscle contractile function and has a potentially protective effect in muscle, thereby playing a role for muscle recovery and improving muscle soreness.

Signs and symptoms of magnesium deficiency

Women need about 320 mg/day and men about 420 mg/day, but athletes may require more, up to about 390 mg/day for women and 500 mg/day for men.

Some signs and symptoms of deficiency could be muscle soreness, muscle cramping, and poor recovery. Magnesium deficiency is unfortunately difficult to detect in a blood test, as a very small percentage of the body's magnesium is circulating in the blood, while the majority is stored in bone and other soft tissue. I recommend analyzing your dietary intake with a service like Hexis to assess the adequacy of your daily magnesium intake before trying a regular supplement.

Food-first approach vs. supplements

Foods that are higher in magnesium include:

• pumpkin seeds

• chia seeds

• cashews

• almonds

• whole grains

• black beans

• avocado

• spinach

• dark chocolate

Trying a food-first approach makes sense, and in some cases, especially if your diet is not particularly high in these magnesium-rich foods, additional supplementation can be warranted, particularly in times of higher training load. There are several different forms of magnesium supplements (described below); always choose supplements that are third-party-certified safe.

Choosing a magnesium supplement

• Magnesium Glycinate or Bisglycinate: Often used to improve sleep and cognition due to its possible calming effect, this form can also possibly help with muscle soreness and improved recovery.

• Magnesium Malate: This may help with symptoms of chronic pain or fatigue and muscle soreness, though more research is needed. 

• Magnesium Threonate: Due to its ability to cross the blood-brain barrier, this form may support cognition, memory, and sleep, but additional research is needed.

• Magnesium Citrate: This may help with improving constipation; high supplementation amounts should be tested with caution.

• Magnesium Chloride: This may help support bone health if a clinical deficiency is evident.

• Magnesium Taurate: This may help with blood pressure, but additional research is needed.

The bottom line

Athletes may find that regular or semi-regular supplementation with magnesium results in improved recovery, sleep, muscle soreness and cramping. Over time, it's possible that regular adequate magnesium intake through diet and supplementation can also improve energy levels, cognition, health and performance.

First, assess your regular dietary intake of magnesium to determine your daily supplement dosing need. For example, roughly 200-350 mg per day could be a decent starting point when beginning to supplement. Remember, as an athlete, your daily magnesium needs also can increase with higher training loads. When in doubt, consult with a nutrition professional to tailor magnesium intake to your individual needs in order to gain optimal benefits.

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