Is magnesium a miracle mineral for runners?

While magnesium may not be the first thing that springs to mind when we think of a good diet, we all need to consume an adequate supply of magnesium-rich foods for optimum health – and runners might need more magnesium than most.

But why runners more than others? Magnesium plays a vital role in regulating muscle and nerve function, and it also has an impact on blood sugar levels and blood pressure. As such, it is a key player in helping to boost that post-training muscle recovery, prevent muscle cramping, reduce fatigue and even prevent the onset of injury. What's more, studies looking into the association between magnesium requirements and exercise performance have found that the need for magnesium increases as your level of physical activity rises.

The best way to take in more magnesium is through a balanced diet. Foods such as leafy vegetables, whole grains, nuts and seeds are all packed with magnesium, and some breakfast cereals are fortified with the mineral as well.

In short, magnesium is a nutrient that the body needs to stay healthy. 'The mineral is required for energy production, muscle recovery and bone development,' explains nutritionist Kim Pearson. 'It protects us from oxidative damage, which is increased as a result of the energy produced when we run.'

The whole body feels the benefits of magnesium, as this mineral is essential for a whole series of enzyme reactions from your bones to your nerves. It is also crucial for normal brain function.

Short answer: yes. If you're looking to improve your running performance, optimise your body's ability to recover from hard sessions, minimise tiredness and regulate normal blood pressure, then making sure you have enough magnesium in your system is really important. It is also thought that magnesium can help to reduce of the accumulation of lactic acid during hard workouts.

Some of the symptoms of magnesium deficiency can be brought about by other problems, so it can be tricky to identify whether you're lacking in the mineral. For example, fatigue could be caused by lifestyle factors or indeed iron deficiency, and muscle spasms or cramps could be related to other issues.

However, it is certainly still important to check your magnesium levels if you suffer symptoms of deficiency, because low magnesium levels over a long period of time can compromise your health and even lead to conditions such as osteoporosis. 'Those typically at risk are people with gastrointestinal diseases or type 2 diabetes, elderly people and those who aren’t consuming optimal amounts in their diet', explains Pearson.

If you have symptoms such as nausea, weakness, twitching, cramping or cardiac arrhythmia, please see your GP. They can then ensure your levels of magnesium (along with other essential vitamins and minerals) are tested.

Before you think about taking magnesium supplements, try to increase the amount of magnesium-rich foods in your diet. According to the NHS, the recommended daily magnesium intake for adults, aged 19-64, is 300mg a day for men and 270mg a day for women.

'Include leafy greens in your diet, as they are rich in magnesium,' suggests Pearson. 'Add a big handful of spinach to your post-run smoothie, for example, or into a salad. Kale is also high in magnesium, while some nuts and seeds are heaving with the stuff.'

Magnesium is found naturally in many foods, and some foods like breakfast cereals are even fortified with the mineral. You can achieve the daily recommended amount of magnesium by eating a variety of foods, such as the following:

Fruit and vegetables

• Kale – 88mg per 100g
• Spinach – 79mg per 100g
• Green peas – 33mg per 100g
• Avocado – 29mg per 100g

Nuts

• Brazil nuts – 350mg per 100g
• Cashew nuts – 250mg per 100g
• Peanuts – 160mg per 100g
• Walnuts – 150mg per 100g

Seeds

• Pumpkin seeds – 590mg per 100g
• Sesame seeds – 350mg per 100g
• Sunflower seeds – 325mg per 100g

Soya products

• Soybeans – 280mg per 100g
• Tofu – 60mg per 100g

Legumes

• Lentils – 36mg per 100g
• Raw pinto beans – 176mg per 100g

Most people do already have sufficient levels of magnesium in their bodies, especially if they eat a good mix of the foods listed above and generally follow a relatively healthy diet. But, if you're still struggling to hit the recommended intake, then magnesium supplements could help. In this instance, try taking multivitamin-mineral supplements such as magnesium aspartate, magnesium citrate, magnesium lactate or magnesium chloride.

Studies show that the more active you are, the more magnesium you need, since you can lose a lot of magnesium through sweat. So, for some runners, supplementing their diet with magnesium tablets simply means that they are giving their bodies the adequate amount of magnesium they need.

However, it's important to remember that the amount of magnesium required varies from person to person, so any concerns should be discussed with a medical professional.

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