Magnesium deficiency: symptoms and solutions for athletes

Are you experiencing persistent fatigue despite your training sessions? Are nighttime cramps or tense muscles disrupting your performance? These warning signs may indicate a magnesium deficiency, a common problem among athletes that hinders recovery and overall well-being.

Magnesium is an essential mineral that actively participates in over 300 enzymatic processes, particularly for energy production, proper muscle function, and nervous system balance. For those who engage in intense physical activity, the importance of magnesium is amplified: sustained effort and perspiration accelerate its elimination, leading to the rapid onset of magnesium deficiency symptoms.

The main causes of magnesium deficiency

Magnesium deficiency often results from a combination of factors:

• Modern diets, depleted of minerals due to demineralized soils and ultra-processed products, are one of the primary causes.
• Drinking water with too little mineral content
• Chronic stress also increases the need, as it accelerates the elimination of magnesium through urine.
• In athletes, losses due to perspiration and repeated training further exacerbate the deficit.
• Excessive consumption of coffee, tea, alcohol or energy drinks disrupts absorption and accelerates excretion of the mineral.
• Certain medical conditions — digestive disorders, taking diuretics, poorly controlled diabetes — also significantly reduce reserves.
• Finally, restrictive diets or diets low in vegetables, oilseeds and whole grains contribute to an insufficient intake.

Understanding these causes allows for a targeted strategy to quickly restore a good magnesium level.

How to recognize a magnesium deficiency

The symptoms of magnesium deficiency often develop insidiously: persistent fatigue, recurring muscle cramps (especially at night or during exertion), and unexpected muscle spasms. These manifestations reflect a disruption in the muscle contraction-relaxation cycle, demonstrating how magnesium relaxes muscles and ensures harmonious muscle function.

Muscle stiffness and cramps

Persistent stiffness after exercise and an abnormally long recovery time are also indicators of a magnesium deficiency. The body then struggles to relax muscle fibers, leading to muscle pain and increased nervousness. When the body lacks magnesium, the nervous system remains constantly in a state of hypervigilance.

Magnesium plays an active role in electrolyte balance, along with calcium, sodium, and potassium. This balance is crucial for proper neuromuscular function and a regular heart rhythm. Magnesium acts as a regulator of the exchange between these minerals across cell membranes, ensuring a harmonious alternation between muscle contraction and relaxation. A deficiency can trigger cramps, muscle spasms, and even tetany.

1. Preventing nighttime cramps : Sufficient magnesium intake promotes muscle relaxation during the night and prevents sudden contractions.
2. Regulating calcium : By controlling the entry of calcium into the muscles, magnesium limits the risk of involuntary spasms.
3. Protecting the heart : A good electrolyte balance reduces the risk of arrhythmia during prolonged exertion, especially in high heat.
4. Maintaining hydration : Magnesium works with sodium and potassium to maintain good cell hydration.

In severe cases, a magnesium deficiency can lead to imbalances in calcium and potassium (hypocalcemia and hypokalemia), which weakens the cardiovascular system. Endurance athletes, who lose a significant amount of electrolytes through perspiration, are particularly vulnerable. This is why it is important to obtain magnesium from various sources daily to maintain these vital functions.

Anxiety, stress, nervousness and demotivation

Older adults and endurance athletes are particularly vulnerable, as their increased losses through perspiration exacerbate the deficiency. Consequences include low mood, increased nervousness, and decreased motivation, since magnesium contributes to the production of neurotransmitters involved in emotional balance.

Magnesium plays a key role because it facilitates the activation of GABA (gamma-aminobutyric acid) receptors, the brain's main inhibitory neurotransmitter. Its role is to slow down nerve activity, calm the mind, and reduce neuromuscular excitability. Both also help lower cortisol, the stress hormone.

Fatigue and lack of restful sleep

Your body's magnesium level plays a direct role in the synthesis of ATP, the energy molecule of cells. A deficiency causes premature physical fatigue and a drop in power, while supplementation with magnesium bisglycinate, known for its optimal bioavailability, helps restore electrolyte balance and improve recovery.

Sleep is the primary phase during which the body regenerates its tissues and restores its energy reserves. Sleep disorders—difficulty falling asleep or frequent awakenings—are among the most characteristic symptoms of magnesium deficiency.

Because magnesium plays a modulating role in the nervous system, a deficiency maintains a state of hyperexcitability, prolongs nervousness, and prevents complete muscle relaxation. Without sufficient magnesium, fatigue accumulates, recovery is hampered, and performance declines.

Discover the complete list of magnesium deficiency symptoms recognized by the medical community: neuromuscular hyperexcitability, tremors, fasciculations, muscle spasms, and heart rhythm disturbances. These are all signs of a magnesium deficiency that require immediate attention.

Foods naturally rich in magnesium

One of the best ways to maintain optimal magnesium levels is to regularly include foods that are naturally rich in it. A varied diet, composed of green vegetables, oilseeds, seeds, and whole grains, not only helps to cover part of the daily requirements.

Here are the most interesting sources for athletes, with their approximate magnesium content and their physiological benefits per 100g:

• Pumpkin seeds: 530 mg
• Almonds: 270 mg
  
• Cashew nuts: 260 mg
• Dark chocolate 70%: 230 mg
• Cooked spinach: 80 mg
• Cooked quinoa: 60 mg
• Lenses: 35 mg -
• Avocado: 30 mg
• Banana: 27 mg
  

Why choose magnesium bisglycinate

Not all forms of magnesium are created equal. While magnesium citrate, oxide, and carbonate all provide this essential mineral, their absorption varies considerably and can cause digestive discomfort. Magnesium bisglycinate, thanks to its chelated form, protects the mineral during digestion and facilitates its absorption into the bloodstream.

Digestive tolerance and effectiveness

Magnesium bisglycinate (one magnesium atom for every two lycine molecules, an amino acid in the BCAA family) offers significantly better bioavailability than traditional forms. Its chelated structure with glycine forms a protective barrier around the mineral, thus improving its intestinal absorption. This characteristic prevents undesirable chemical reactions that could reduce the supplement's effectiveness.

The result: excellent digestive tolerance. Unlike oxide or carbonate, which can have an unpleasant laxative effect, bisglycinate maintains pH and protects your digestive system while ensuring a regular supply of magnesium without discomfort.

1. Optimal absorption : the chelated structure easily crosses the intestinal wall to nourish the muscles and nervous system.
2. Prolonged release : the mineral is released gradually, maintaining a stable blood level throughout the day.
3. No side effects : no more digestive problems caused by other, less well-tolerated forms.
4. Benefit for endurance : particularly suitable for intensive training, long sessions or periods of competition.

Vitamin B6 and its absorption

Magnesium is generally associated with vitamin B6, which plays a crucial role. It allows the mineral to penetrate cells, thus enhancing its role in energy production and muscle function. Without it, some of the magnesium would remain trapped in the bloodstream.

Together, magnesium and vitamin B6 stimulate protein metabolism, aid muscle recovery after exercise, reduce persistent fatigue, and improve resistance to chronic stress associated with repeated training.

Optimal sports dosage

Your magnesium requirements depend on the intensity and frequency of your workouts. 150mg covers the recommended daily amount for an active athlete. Adjust your magnesium intake according to your training load and personal goals.

Take one capsule at breakfast to boost your energy metabolism first thing in the morning, then a second at dinner to relax your muscles and prepare your nervous system for sleep. This routine maintains stable blood levels and promotes both performance and recovery.

Effects of magnesium on recovery

Proper recovery is essential for progress in your athletic training and maintaining performance over the long term. Magnesium plays a key role in muscle repair, cellular energy production, and nervous system regulation. Understanding these mechanisms allows you to optimize your diet and maximize the benefits of each workout.

A magnesium deficiency often results in persistent fatigue, cramps, slower recovery after exercise, and increased susceptibility to muscle tension. In athletes, sweating and intense training increase daily requirements for this mineral. A deficiency can disrupt ATP production and proper muscle function. Learn how magnesium combats fatigue and cramps.

Magnesium's effect on the immune system

Magnesium plays a vital role in the proper functioning of the immune system. It is involved in the production and activation of defense cells such as lymphocytes, which protect the body against infections. Sufficient magnesium levels also help regulate inflammation, preventing excessive reactions that fatigue the body. During periods of stress, intense training, or lack of sleep, magnesium reserves are depleted, which can weaken the immune response. By supporting nervous system balance, restorative sleep, and cortisol reduction, magnesium contributes indirectly but powerfully to strengthening natural defenses and maintaining good health.

Test and confirm the deficiency

Before purchasing magnesium capsules, several indicators can help to verify your condition and avoid diagnostic errors.

1. Daily monitoring : for two weeks, note the frequency of cramps, your energy level and the quality of your sleep.
2. Dietary assessment : analyze your consumption of magnesium-rich foods such as spinach, nuts, whole grains, and lentils.
3. Sports habits : observe the intensity, duration and frequency of your sessions, as well as the climatic conditions (heat increases losses).

A blood test can partially confirm a deficiency, but blood magnesium levels are a poor reflection of cellular reserves. Red blood cell magnesium testing is more precise but rarely prescribed. In practice, observing symptoms combined with the effect of a short course of magnesium often allows for a quick diagnosis. This simple approach helps to effectively adjust one's diet or supplementation.

The benefits of Mulebar magnesium

Choose a highly bioavailable and well-tolerated supplement for tangible results. Mulebar's magnesium bisglycinate sports supplement, enriched with vitamin B6, perfectly meets the metabolic needs of athletes and promotes optimal absorption. By choosing this product, you're opting for a high-performance, natural, and environmentally friendly solution.

Made in France, this supplement benefits from rigorous traceability thanks to strict quality controls. The vegetable capsules are suitable for vegan athletes, and the recyclable and compostable packaging (cardboard and bioplastic derived from corn) reduces its environmental impact. You therefore benefit from a product aligned with your values, without compromising on effectiveness or quality.

A jar of 60 capsules provides a one-month course of treatment. The 2 capsules taken daily provide 1400mg of magnesium bisglycinate, or 150mg of elemental magnesium (40% of the NRV), combined with 0.7mg of vitamin B6 (50% of the NRV).

Pre-competition treatment plan

Start a course of treatment 2 to 4 weeks before an important event to replenish your stores and optimize recovery. Begin with one capsule morning and evening, then adjust according to your training load and how you feel. You will generally notice a gradual reduction in headaches and irritability. For better absorption, leave at least 2 hours between taking magnesium and calcium or iron.

Take your supplement with a carbohydrate-rich meal or on an empty stomach, depending on your tolerance, to maximize bioavailability. This rhythm maintains stable levels in your body throughout the day and avoids sleep disturbances associated with taking it too late. With this simple protocol, your body will approach the challenge with optimal reserves and minimal fatigue.

Magnesium: precautions, safety and specific needs

Contraindications and drug interactions

Magnesium is generally well tolerated, but some precautions are necessary. People with kidney failure should avoid supplementation, as their kidneys cannot properly eliminate excess minerals. Certain forms of magnesium can interact with medications such as tetracycline antibiotics or bisphosphonates, decreasing their absorption. Diuretics, proton pump inhibitors (PPIs), and certain heart medications can also affect magnesium levels. If you are undergoing chronic medical treatment, it is recommended to seek professional advice before starting a course of magnesium supplements.

Risks of overdose

Magnesium overdose is rare in healthy individuals, as the body naturally eliminates excess magnesium through urine. However, excessive consumption, often linked to poorly dosed or poorly tolerated supplements, can lead to diarrhea, nausea, or digestive discomfort, especially with less bioavailable forms such as oxide or chloride. More serious symptoms (hypotension, heart problems) only appear in cases of severe kidney failure. Adhering to recommended doses and choosing easily absorbed forms like bisglycinate helps minimize any risk.

Magnesium and women: menstrual cycle and PMS

Magnesium plays a valuable role in women's well-being, particularly during the menstrual cycle. It helps relax the smooth muscles of the uterus, reducing cramps and tension associated with menstruation. It also acts on neurotransmitters involved in stress management, thus alleviating the irritability, anxiety, and mood swings typical of premenstrual syndrome (PMS). Some studies suggest that adequate magnesium levels can also reduce cravings, fatigue, and headaches related to the cycle. For many women, regular bisglycinate supplementation provides real support in managing these hormonal fluctuations.

Frequently Asked Questions

How can you tell if you have a magnesium deficiency?

Several symptoms can indicate a magnesium deficiency. You might experience persistent fatigue, muscle cramps (especially at night or during exercise), and unpleasant tingling sensations. Other common signs of deficiency include sleep disturbances, irritability, and decreased energy. Athletes often notice these symptoms worsen during periods of intense training with significant sweating.

How to raise your magnesium levels quickly?

To quickly address a deficiency, consume foods naturally rich in magnesium such as spinach, almonds, pumpkin seeds, or dark chocolate with at least 70% cocoa, or opt for magnesium bisglycinate combined with vitamin B6. Take approximately 150mg morning and evening with meals. A helpful tip: avoid consuming foods containing iron or calcium at the same time, as these can interfere with magnesium absorption.

What disease causes a magnesium deficiency?

Several medical conditions can lead to a deficiency: type 2 diabetes, inflammatory bowel disease, hyperthyroidism, and kidney problems. Certain medications, such as diuretics, also contribute to magnesium loss. In athletes, excessive sweating, an unbalanced diet, and increased needs often explain the signs of magnesium deficiency. Chronic stress, alcohol, and overly restrictive diets can also worsen the deficiency. If symptoms persist, consult a healthcare professional.

What is the difference between marine magnesium and bisglycinate?

Marine magnesium is extracted from seawater and contains several forms of magnesium, including magnesium oxide, which is less readily absorbed by the body. Therefore, it requires higher doses and can cause digestive discomfort in some people. Magnesium bisglycinate, on the other hand, is a chelated form where the magnesium is bound to two glycine molecules. This structure significantly improves its absorption, digestive tolerance, and its effectiveness in supporting muscles and nerve function. For athletes or people prone to stress, bisglycinate is generally considered the most bioavailable and gentlest form for the stomach.

How long does a magnesium treatment last?

A course of treatment lasts from 1 to 3 months, renewable depending on the disappearance of symptoms of magnesium deficiency.