Magenesium

Magnesium is an essential mineral which has been suggested to help with energy metabolism, Cardio respiratory effects and muscle function, (1,2,3).

However, despite human studies showing an increase in performance; not all have and there are not many. The test quality of the papers can be quite poor, (not many subjects, ingredients used etc..), and the Dosage amount is also something that varies from study to study (122.6mg/day – 8g.kg/day), (4,5). More research is needed to clarify Magnesium’s usage to enhance performance and normal everyday function.

1 – Tam, M., Gomez, S., Gonzalez-Gross, M., & Marcos, A. (2003). Possible roles of magnesium on the immune system. European journal of clinical nutrition,57(10), 1193-1197.

2 – White, R. E., & Hartzell, H. C. (1989). Magnesium ions in cardiac function: regulator of ion channels and second messengers. Biochemical pharmacology,38(6), 859-867.

3 – Dørup, I., Skajaa, K., Clausen, T., & Kjeldsen, K. (1988). Reduced concentrations of potassium, magnesium, and sodium-potassium pumps in human skeletal muscle during treatment with diuretics. British medical journal (Clinical research ed.), 296(6620), 455.

4 – Veronese, N.; Berton, L.; Carraro, S.; Bolzetta, F.; De Rui, M.; Perissinotto, E.; Toffanello, E.D.; Bano, G.;
Pizzato, S.; Miotto, F.; et al. Effect of oral magnesium supplementation on physical performance in healthy
elderly women involved in a weekly exercise program: a randomized controlled trial. Am. J. Clin. Nutr.
2014, 100, 974–981

5 – Terblanche, S.; Noakes, T.D.; Dennis, S.C.; Marais, D.; Eckert, M. Failure of magnesium supplementation to
influence marathon running performance or recovery in magnesium-replete subjects. Int. J. Sport Nutr. 1992,
2, 154–164