Is Magnesium Glycinate the Key to Unlocking Better Recovery and Performance?

This master mineral (read more about that here) plays an important role in numerous bodily functions that directly impact our ability to train hard and recover effectively.

Magnesium’s role in muscle function makes it an essential mineral for athletic performance. For starters, it helps regulate the flow of calcium¹, which is essential for muscle contractions and electrolyte balance. 

As such, without sufficient magnesium, you may experience muscle cramps, spasms, and fatigue², which can negatively impact your performance.

Magnesium also plays a role in nerve function², which is critical for muscle coordination and reaction time, which is particularly important for athletes who rely on quick reflexes and precise movements.

The role magnesium plays in normal energy metabolism³ helps our body convert food into energy. It is also involved in ATP (adenosine triphosphate) production³, the primary energy source of muscle cells that drives those short but intense contractions used when sprinting or lifting weights.

In this role, adequate magnesium levels ensure your body can efficiently generate the energy needed to perform during intense workouts or races and may help to reduce tiredness and fatigue.

Moreover, research shows that adequate magnesium levels can help suppress lactate production (a rate-limiting factor for sustained intensity)⁴. It also improves glucose (our main energy source during exercise) metabolism and availability in the blood, brain and muscles during exercise⁵. 

Furthermore, research found that inadequate magnesium is associated with a need for increased oxygen during exercise⁶. In the study, those with low muscle magnesium levels were more likely to use more energy during moderate activity and tired more rapidly than those with adequate levels.

This makes a magnesium supplement particularly beneficial to anyone who suffers from a deficiency, with research⁷ affirming that “magnesium supplementation or increased dietary intake of magnesium will have beneficial effects on exercise performance in magnesium-deficient individuals”.

From a recovery standpoint, magnesium is involved in protein synthesis², the process of muscle building and tissue repair from the proteins we ingest after exercise.

It also assists in calcium and potassium uptake², which is important to help build strong bones in response to the loads we impose on our bodies.

Critically, magnesium can improve sleep quality⁸ by promoting relaxation and regulating melatonin production⁹. Getting enough quality shuteye every night is essential for muscle growth, recovery and overall performance.

With so many potential benefits, adding magnesium in your performance-focused supplement plan should be a no-brainer. 

However, there are various forms of magnesium available. While all offer benefits, athletes and anyone who trains hard could benefit most from magnesium glycinate, because it is highly bioavailable.

This bioavailability means the body can more efficiently absorb and utilise magnesium glycinate compared to other forms of magnesium supplements. 

It is also gentle on the stomach and less likely to cause digestive issues, making it suitable for individuals with sensitive stomachs or those prone to digestive issues.

• Superior bioavailability: More efficiently absorbed and utilised compared to other forms of magnesium supplements. 
• Essential for muscle function and relaxation: May support muscle health, reduce muscle cramps and spasms, and enhance recovery after exercise.
• Supports bone health: Magnesium helps regulate calcium levels and supports bone density, while boron aids in the metabolism of calcium, magnesium, and other minerals essential for bone strength and structure.

Each Biogen Magnesium Glycinate tablet contains 1,000mg of magnesium glycinate (250 mg of which is magnesium) and 600μg of boron, which aids in the metabolism of calcium, magnesium, and other minerals essential for bone strength and structure. 

Disclaimer:

For full prescribing information on this product, refer to the available Professional Information leaflet. Each tablet contains: Magnesium glycinate 1 000 mg (Of which Magnesium 250 mg), Boron 600 µg. Category D 34.7 Minerals. Complementary Medicine: Health Supplements. This unregistered medicine has not been evaluated by SAHPRA for its quality, safety or intended use.