Magnesium is an essential mineral that’s important in almost every function within the body. Magnesium is found widely in food sources, and tends to be found in highest concentrations in foods that are high in fibre such as leafy green vegetables, bananas, nuts and wholegrains.
Magnesium deficiency isn't uncommon despite it being widely available in food sources, due to the fact that very few foods are really rich in the mineral.
The benefits of magnesium
Research suggests that even a small shortfall in magnesium can have a negative impact on performance. This is unsurprising when you consider the vast number of body functions magnesium supports. Magnesium aids protein synthesis, which is vital for building muscle and for recovery, and plays an important role in strengthening bones (vital for avoiding fractures). It also supports the cardiovascular system, and has been linked with better sleep.
How much magnesium should I take?
The recommended daily intake of magnesium is 375mg. An intake of levels exceeding 400mg is not recommended as this may cause digestive issues.
When should I take magnesium?
It's best to take magnesium at a time of day that you will remember, as it's important to take it on a regular basis. If you are looking to achieve magnesium's reported sleep benefits, it's best you take it in the evening.