MAGNESIUM: THE ESSENTIAL MINERAL FOR BODYBUILDERS IN COMBATING MUSCLE PAIN AND CRAMPING

By: Nelson Narciso, DNM®

Bodybuilders continuously push their bodies to the limits, often leading to muscle pain and cramping. One essential nutrient that plays a vital role in muscle function and overall health is magnesium. We'll explore the importance of magnesium for bodybuilders, its role in preventing muscle pain and cramps, and how to ensure adequate intake of this crucial mineral.

What is Magnesium and Why is it Important?

Magnesium is an essential mineral required for over 600 biochemical reactions in the human body, including energy production, protein synthesis, and nerve function (1). It is also a critical component of bone health, as it supports calcium absorption and maintains bone density (2).

For bodybuilders, magnesium plays a particularly important role in muscle function. It helps maintain the delicate balance of electrolytes, which are vital for muscle contractions, nerve transmission, and fluid balance (3). Furthermore, magnesium is involved in the process of muscle relaxation, counteracting the action of calcium that causes muscle contractions (4).

Athletes Are Unknowingly Magnesium Deficient?

60% of adults do not meet the average dietary intake (ADI) for magnesium, and 45% are outright deficient. (5) The lack of magnesium may be a result of (6):

• Poor Dietary Practices
  • High intakes of soda, coffee, processed foods, alcohol
• Medications
  • Diuretics, antacids, oral contraceptives
• Medical Conditions
  • Heart disease, diabetes, osteoporosis, Crohn's, celiac disease
• Soil Mineral Depletion
  • Evidence suggests that over the past 100 years there's been a shocking 80-90% drop in the mineral content of vegetables, fruits and grains.

Evidence suggests that athletes do not consume enough magnesium (7, 8). This inadequacy is worsened as a result of increased sweating and urination and subsequent loss of minerals like magnesium and zinc. (9)  This increased urinary and sweat loss increases magnesium requirements by 10-20%. (10)

The Challenges in Testing Magnesium Status

Assessing a person's magnesium status is complicated. The most common method to measure magnesium status is the Total Serum Magnesium Test. This test measures the concentration of magnesium in the blood serum. This is problematic, considering most of the body's magnesium is stored in the cells and bones, and only 1% of our total magnesium is found in blood serum. As a result, a "normal" total serum magnesium test may often mask an underlying magnesium deficiency. (11)

Magnesium and Muscle Pain

Intense workouts, heavy lifting, and repetitive movements can lead to muscle pain, negatively impacting a bodybuilder's performance and recovery. Magnesium deficiency can exacerbate muscle pain, as low levels of this mineral can cause increased muscle contractions and spasms (12).

Magnesium supplementation helps alleviate muscle pain by reducing inflammation and oxidative stress (13). A study published in the Journal of Strength and Conditioning Research found that magnesium supplementation significantly reduced muscle pain and inflammation in athletes following intense exercise (14).

Magnesium and Muscle Cramping

Muscle cramps are involuntary, painful contractions that can occur during or after intense workouts. They can be particularly problematic for bodybuilders, as they can hinder performance and recovery. Electrolyte imbalances, dehydration, and magnesium deficiency are among the leading causes of muscle cramps (15).

Magnesium plays a critical role in muscle relaxation and the prevention of muscle cramps. It regulates the flow of calcium in and out of muscle cells, ensuring that muscles can contract and relax properly (16). Research has shown that magnesium supplementation can help reduce the frequency and severity of muscle cramps in athletes (17).

How to Ensure Adequate Magnesium Intake

The recommended daily allowance (RDA) for magnesium varies depending on age and sex. Adult males require 400-420 mg/day, while adult females need 310-320 mg/day (18). Bodybuilders may require slightly higher levels of magnesium due to increased muscle mass and activity.

Magnesium can be obtained through a balanced diet that includes a variety of whole foods. Some of the best dietary sources of magnesium include (19, 20):

• Leafy green vegetables (e.g., sorrel, spinach, kale)
• Nuts and seeds (e.g., hemp hearts, pumpkin seeds, flaxseed)
• Legumes (e.g., soybeans, natto, black beans, lentils)
• Whole grains (e.g., wheat and rice bran, wheat germ, brown rice, quinoa)
• Fish (e.g., cod, salmon, mackerel)

In addition to dietary sources, magnesium supplements are available in various forms, such as magnesium citrate, magnesium glycinate, and magnesium oxide. It's essential to consult with a healthcare professional or a registered dietitian before starting any supplementation, as excessive magnesium intake can cause adverse side effects, such as diarrhea and abdominal cramping (21).

Consider Using Supplemental Magnesium

There's growing evidence that many athletes may be magnesium deficient. (22) Athletes require more magnesium, are not meeting their dietary magnesium intake, and are losing it through increased sweat and urination. (23) Bodybuilders looking to enhance their aerobic and anaerobic performance and achieve their fitness goals would be well served to ensure optimal magnesium intake. (24)  For these reasons and the others previously covered, using supplemental magnesium would be prudent to compensate for these deficits. 

Not all magnesium supplements are created equal. Evidence suggests that organically bound magnesium may be the most readily absorbed. Look for magnesium bound to one or more of these organic compounds: bisglcyinate, aspartate, malate, HVP chelate, and citrate. When taken at a higher dose, the citrate form may increase the risk of loose stools. Using magnesium bound to multiple forms may offer the best of all worlds. Each form of magnesium is used preferentially by different tissues/organs of the body. (25)  For increased cellular absorption, consider pairing vitamin B6 with your magnesium. Look for the most bioavailable form of B6 known, pyridoxal-5’-phosphate (aka P-5-P). (26) Our MUSCLE MAG product, for example, contains multiple forms of magnesium 

While it's possible to obtain magnesium from dietary sources, supplementing with magnesium can provide a convenient and effective way to ensure adequate intake, particularly for those with intense training regimens. To maximize your gains and improve your overall health, consider adding a magnesium supplement to your routine and reap the benefits of this essential mineral.

References:

1. de Baaij, J. H., Hoenderop, J. G., & Bindels, R. J. (2015). Magnesium in man: implications for health and disease. Physiological reviews, 95(1), 1-46. https://doi.org/10.1152/physrev.00012.2014
2. Castiglioni, S., Cazzaniga, A., Albisetti, W., & Maier, J. A. (2013). Magnesium and osteoporosis: current state of knowledge and future research directions. Nutrients, 5(8), 3022-3033. https://doi.org/10.3390/nu5083022
3. Nielsen, F. H., & Lukaski, H. C. (2006). Update on the relationship between magnesium and exercise. Magnesium Research, 19(3), 180-189. https://pubmed.ncbi.nlm.nih.gov/17172008/
4. Garrison, S. R., Allan, G. M., Sekhon, R. K., Musini, V. M., & Khan, K. M. (2012). Magnesium for skeletal muscle cramps. Cochrane Database of Systematic Reviews, (9). https://doi.org/10.1002/14651858.CD009402.pub2
5. Workinger JL, Doyle RP, Bortz J. Challenges in the Diagnosis of Magnesium Status. Nutrients. 2018 Sep 1;10(9):1202. doi: 10.3390/nu10091202. PMID: 30200431; PMCID: PMC6163803.
6. Workinger JL, Doyle RP, Bortz J. Challenges in the Diagnosis of Magnesium Status. Nutrients. 2018 Sep 1;10(9):1202. doi: 10.3390/nu10091202. PMID: 30200431; PMCID: PMC6163803.
7. Volpe, S.L. Magnesium and the Athlete. Curr. Sports Med. Rep. 2015, 14, 279–283.
8. Pollock, N.; Chakraverty, R.; Taylor, I.; Killer, S.C. An 8-year Analysis of Magnesium Status in Elite International Track & Field Athletes. J. Am. Coll. Nutr. 2020, 39, 443–449.
9. Fogelholm,M.Micronutrients: Vitamins,Minerals and Antioxidants. In Clinical Sports Nutrition, 5th ed.; Burke, L., Deakin, V., Eds.; McGraw Hill Education: Sydney, Australia, 2015; pp. 310–345.
10. Nielsen FH, Lukaski HC. Update on the relationship between magnesium and exercise. Magnes Res. 2006 Sep;19(3):180-9. PMID: 17172008.
11. Workinger JL, Doyle RP, Bortz J. Challenges in the Diagnosis of Magnesium Status. Nutrients. 2018 Sep 1;10(9):1202. doi: 10.3390/nu10091202. PMID: 30200431; PMCID: PMC6163803.
12. Swaminathan, R. (2003). Magnesium metabolism and its disorders. The Clinical Biochemist Reviews, 24(2), 47-66. https://pubmed.ncbi.nlm.nih.gov/18568054/
13. Simental-Mendía, L. E., Sahebkar, A., Rodríguez-Morán, M., & Guerrero-Romero, F. (2017). A systematic review and meta-analysis of randomized controlled trials on the effects of magnesium supplementation on insulin sensitivity and glucose control. Pharmacological Research, 111, 272-282. https://doi.org/10.1016/j.phrs.2016.06.019
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15. Miller, K. C. (2014). Electrolyte and hydration status in predicting muscle cramps: a prospective study of construction workers. Journal of Occupational and Environmental Hygiene, 11(10), 621-627. https://doi.org/10.1080/15459624.2014.887420
16. Hruby, A., & McKeown, N. M. (2014). Magnesium and the risk of cardiovascular disease and sudden cardiac death. Current Nutrition Reports, 3(1), 64-70. https://doi.org/10.1007/s13668-013-0064-4
17. Garrison, S. R., Allan, G. M., Sekhon, R. K., Musini, V. M., & Khan, K. M. (2012). Magnesium for skeletal muscle cramps. Cochrane Database of Systematic Reviews, (9). https://doi.org/10.1002/14651858.CD009402.pub2
18. Office of Dietary Supplements - Magnesium. (2021). Retrieved from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
19. S. Department of Agriculture, Agricultural Research Service. (2021). FoodData Central. Retrieved from https://fdc.nal.usda.gov/
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25. Ates M, Kizildag S, Yuksel O, Hosgorler F, Yuce Z, Guvendi G, Kandis S, Karakilic A, Koc B, Uysal N. Dose-Dependent Absorption Profile of Different Magnesium Compounds. Biol Trace Elem Res. 2019 Dec;192(2):244-251. doi: 10.1007/s12011-019-01663-0. Epub 2019 Feb 13. PMID: 30761462.
26. Pouteau E, Kabir-Ahmadi M, Noah L, Mazur A, Dye L, Hellhammer J, Pickering G, Dubray C. Superiority of magnesium and vitamin B6 over magnesium alone on severe stress in healthy adults with low magnesemia: A randomized, single-blind clinical trial. PLoS One. 2018 Dec 18;13(12):e0208454. doi: 10.1371/journal.pone.0208454. PMID: 30562392; PMCID: PMC6298677.