Can Magnesium Enhance Exercise Performance?

Magnesium (Mg) is an essential mineral that plays a critical role in the human body.

It takes part in the process of energy metabolism and assists the maintenance of normal muscle function.

A number of studies evaluated the association between Mg status/supplementation and exercise performance and found that the need for Mg increased as individuals’ physical activity level went up.

More specific, studies indicated that:

  • Mg might improve exercise performance via enhancing glucose availability in the brain, muscle and blood; and reducing/delaying lactate accumulation in the muscle.
  • Mg improves muscle performance, including grip strength, lower-leg power, knee extension torque, ankle extension strength, maximal isometric trunk flexion, rotation, and jumping performance.
  • Mg supplementation might lead to improvements in functional indices such as quadriceps torque.
  • Mg supplementation could improve gait speed and chair stand time in elderly women.