Magnesium citrate: what are the benefits for sport?

Magnesium is a macro-element responsible for many functions within the body, including reducing fatigue. Very useful for health as well as in sport, magnesium is found in different forms, including in the form of citrate. What are the benefits of this form for athletes and why is it important to supplement? We tell you everything about this exceptional mineral for health and sports performance.

Magnesium and magnesium citrate: what’s the difference?

Magnesium is a mineral found in food and in the pharmaceutical industry, particularly for cures. It is a mineral present in large quantities in nature. It is responsible for around a hundred reactions in the body, including the regulation of fatigue. Magnesium exists in different forms, we will focus here on its citric form but there are others: bisglycinate, aspartate, lactate, hydroxide, carbonate…

Citrate is an active molecule, derived from lemon, a powerful antioxidant and cleansing agent for the body. It helps maintain the body's acid-base balance and prevents acidity. By consuming magnesium in its citrate form, we benefit from the best effects of both molecules. In addition, it is better assimilated by the body because it is a bioavailable element (found in the body).

The benefits of magnesium citrate for athletes

In athletes, magnesium requirements increase by 10 to 20% compared to the recommended dose due to a large loss in sweating. The interest in supplementing is therefore twofold, since the intake of magnesium compensates for the deficiencies and brings many benefits. As for the citric form, it allows magnesium to be assimilated more quickly which makes it more interesting for the athlete.

• Magnesium citrate contributes to electrolyte balance, which helps regulate nerve function and the body's acid-base balance.
• It protects the body. Sport tends to promote calcification of blood vessels and magnesium acts as an inhibitor of vascular calcification. In addition, it increases the pH of urine in order to dissolve stones before they can form.
• It increases performance: the intake of magnesium further nourishes the muscle and allows for the development of strength, in athletes as well as in sedentary people.
• In bodybuilding, magnesium regulates heart rate, allows muscles to contract and relax properly, lowers blood pressure, and produces adenosine triphosphate (ATP), which is essential for our cells. In addition, it improves endurance.
• It promotes post-workout recovery and delays the onset of fatigue by regulating the body's pH and fighting inflammation.

This mineral is also an ally against stress, joint pain, linked to inflammation and musculature. It also has a beneficial action on cramps and pre-menstrual syndromes.

Be careful, however, magnesium has laxative effects and can cause undesirable gastric effects (nausea, abdominal cramps, diarrhea). Respect the dosage and consume magnesium with a sufficient quantity of water.

Magnesium deficiency and excess

Magnesium deficiencies are common but easily remedied. They are felt through unusual or excessive fatigue, eyelid spasms, dizziness, cramps, stress or even a tendency to irritability. These deficiencies are, as seen previously, to be monitored in athletes, more prone to developing them. During training, they manifest themselves in the form of compromised endurance and slowed recovery. Very low immune defenses promote the appearance of diseases and ailments.

Consult a doctor before starting a magnesium treatment. Respecting the dosage is essential and the effects of a magnesium overdose are not pleasant.

Excess magnesium is quite rare and, in the rare cases detected, results from poor elimination by the kidneys. The consequences reverse the effects of magnesium: extreme fatigue, drop in blood pressure or even intestinal disorders.

How to take magnesium citrate?

In Europe, a daily intake of magnesium of 300 mg is recommended for women and 350 mg for men. It is also noted that the rates for athletes are 10 to 20% higher. These rates are valid for people with a magnesium absorption rate equivalent to normal and must be adapted according to needs.

The ideal is to divide the intake of magnesium citrate throughout the day, because the more magnesium you take, the lower the absorption level. Normally, it is 30 to 50% for a dietary intake of 370 mg per day. With several doses, you benefit from better assimilation of magnesium. The effects are felt after 4 weeks of supplementation.

We recommend taking Nutrimuscle Magnesium Citrate with meals because proteins and carbohydrates promote its assimilation. We recommend taking 6 capsules in divided doses, or 3 g (the equivalent of a teaspoon).

Depending on your needs and the periods you are going through (high heat, sports training, periods of stress), your magnesium intake can be adapted. Since the body stores magnesium poorly and losses are constant through urine and sweat, we recommend a constant intake of magnesium citrate throughout the year.

With age, magnesium absorption deteriorates. It is therefore necessary to adapt the dosage according to your age, your activities and the various health problems that may be linked (poor magnesium absorption, migraines, etc.).