Magnesium: A Runner’s Best Friend
Have you ever felt like your legs are made of lead halfway through a run? You might be missing out on a secret weapon: magnesium. This mighty mineral is the hidden champion of the running world, delivering potent muscle, bone, and relaxation support when athletes like you need it most.*
In this post, we'll dive into the magic of magnesium, uncover how it can transform your running game, and share supplementation tips to make sure you’re getting enough.
Ready to power up your runs and race days? Let's get started.
What Is Magnesium?
Magnesium is an essential mineral that is a cofactor in more than 300 enzyme systems in the body. It supports everything from healthy muscles to strong bones to relaxation.* Magnesium is a must-have for athletes of all kinds, from casual joggers to marathoners.
Most of us need 320-420 mg of magnesium each day, yet the statistics suggest more than 50% of the population isn’t meeting the daily estimated average requirements. When you narrow that group down to adults over the age of 19, that number jumps to 60%.Luckily, magnesium can be found in a variety of foods—like pumpkin seeds, almonds, and spinach—as well as in supplements. There are several types of magnesium supplements to choose from. Keep reading to learn more. But first, let’s delve into the role that magnesium plays in exercise and overall health.
Why Is Magnesium Essential for Runners?
Muscle support: Magnesium is critical to muscle function (including contraction and relaxation), and what runner doesn’t want their muscles to work optimally? A number of studies have evaluated the association between magnesium supplementation and exercise performance and found that the need for magnesium rose as individuals' physical activity increased. Some cross-sectional surveys have demonstrated a positive association between healthy magnesium status and muscle performance.
Cardiovascular health: Running is beneficial for your heart, but of course you need a healthy heart to stay active. And your heart depends on magnesium. Incorporating magnesium can promote cardiovascular health so you can perform at your best.*
Healthy bones: Magnesium plays a significant role in bone development, strength, and maintenance.* Runners like you depend on strong bones to get across the finish line in time.
Relaxation: A wealth of research backs up what athletes have known for years: Magnesium supports relaxation, especially after exercise.* Scientists believe it may have to do with the mineral's ability to help regulate certain neurotransmitters in the brain, resulting in a calming effect on the body. This includes N-methyl-D-aspartate, which is involved specifically in muscle relaxation.
Magnesium Supplements for Athletes
At specific dosages, all forms of supplemental magnesium can provide the benefits described above. But there are some differences between them you should note:
Magnesium glycinate is becoming more and more popular among athletes and may have a stronger impact than other types when it comes to relaxation. This form of magnesium is highly bioavailable, meaning it’s more easily absorbed through your small intestine.
Magnesium citrate can sometimes have a laxative effect at higher doses, which may or may not be desired.
Magnesium oxide is the most commonly available and most affordable form of the mineral. It can have a strong laxative effect and is generally less absorbable than the other forms.
Solaray is proud to offer the best-selling Magnesium Glycinate supplement in the entire industry.^ It’s expertly designed for potent muscle, bone, heart, and relaxation support plus more, with 350 mg of magnesium per serving. It’s formulated with magnesium bisglycinate for high absorption and includes black pepper extract to aid in gentle digestion.*
We also offer a 350 mg, high-absorption, unflavored Magnesium Glycinate Powder. It delivers the same powerful support as our capsules, but can be easily added to your morning smoothie or recovery mix.
We also offer additional single-mineral magnesium formulas and blends with other vitamins and minerals. Our Magnesium Citrate delivers 400 mg of magnesium per serving—95% of the Daily Value—in a form specially chosen for enhanced absorption.* In addition, we offer multi-mineral supplements featuring magnesium, like our Calcium, Magnesium, Zinc.
Power Up Your Run with Magnesium
In the world of running, magnesium is a game-changer that often flies under the radar. This mineral is essential for healthy muscles, strong bones, and relaxation after the race, making it a vital component of any athlete's diet and supplementation regimen.*
By incorporating trusted supplements and magnesium-rich foods in your meals, you can ensure your body has the support it needs during training, on race day, and beyond.
Don't let anything slow you down. Get trusted support from Solaray that can help you keep feeling and performing at your best.
Shop all Solaray magnesium formulas.
