Magnesium

It contributes to the reduction of fatigue and exhaustion, and promotes proper muscle function as well. This is because it plays an important role in muscle contraction. Magnesium deficiency is often associated with unpleasant spasms that typically appear during a strenuous athletic performance. It is also important for bone health, since it plays a key role in the formation of bone mass. In addition to his, magnesium supports the proper function of the nervous system and mental health, since it is crucial for the transmission of nerve impulses through which cells communicate with each other. It also helps the body to maintain electrolyte balance and participates in the process of cell division. 

Magnesium deficiency can manifest as increased fatigue, muscle cramps, mood swings or by worsening the symptoms of PMS. It ranks among essential nutrients, and for this reason, it is necessary to have a healthy intake of magnesium in your diet, or supplement it with nutritional supplements. The recommended daily serving is 300 – 400 mg. The need for magnesium intake increases even more during sports in a hot environment because of increased sweating.  

Cashew nuts, almonds, peanuts, nut butters, cocoa beans, quinoa, oat flakes, bananas, potatoes, spinach, avocados, and legumes rank among the richest food sources of magnesium.  

If you do not include these foods in your diet regularly or want to make sure that your magnesium intake is high enough, you can use nutritional supplements. It is best to choose chelated magnesium, which boasts excellent absorbability. Liposomal magnesium is also a great choice that stands out due to its high bioavailability as well. You can also try it in the form of practical shots or effervescent tablets that are enriched with vitamin B6 on top of that. Furthermore, a powdered magnesium supplements are best to enrich your post-workout drink.

If you want to learn more about magnesium, read our article Cramps, Fatigue, Irritability, or Sleep. What Else Is Connected with Magnesium Deficiency? 

For a more in-depth look at magnesium, see also the article How Does Magnesium Affect Sports Performance, Muscle Growth and Sleep?