Magnesium

What Does Magnesium Do?

Magnesium is a powerhouse mineral that serves as a critical co-factor in over 300 biochemical reactions, specifically those governing muscle function and energy metabolism. When you are training at high intensities, magnesium ensures that your nervous system and muscle fibers communicate effectively, preventing the misfires that lead to early exhaustion.

• Enhanced ATP Production: Magnesium binds to ATP (adenosine triphosphate) to create a functional complex; without it, your body cannot effectively utilize its primary source of cellular energy.
• Muscle Contraction & Relaxation: It acts as a natural calcium antagonist, helping your muscle fibers relax after a contraction, which is vital for preventing mid-workout cramping.
• Electrolyte Regulation: By managing the movement of sodium and potassium across cell membranes, magnesium maintains the electrical gradient necessary for explosive movements.
• Cortisol Regulation: It helps modulate the hypothalamic-pituitary-adrenal (HPA) axis, potentially reducing the excessive cortisol spikes associated with overtraining.

Clinical vs. Gym Bro Dosing

Key Insight: The form of magnesium in your pre-workout is just as important as the dose. Magnesium Bisglycinate or Citrate are highly bioavailable, whereas Magnesium Oxide is poorly absorbed and more likely to cause a laxative effect rather than improving your gym performance.

Side Effects & Warnings

• Gastrointestinal Issues: The most common side effect of supplemental magnesium is diarrhea or abdominal cramping, particularly with cheaper forms like oxide.
• Excessive Relaxation: Because magnesium supports the parasympathetic nervous system, very high doses may make you feel overly relaxed or "flat" during a heavy session.
• Hypotension: In rare cases, magnesium's role in vasodilation can lead to a slight drop in blood pressure, causing mild lightheadedness.

Tip: If you find that your pre-workout causes urgency for a bathroom break, check the label for Magnesium Oxide and consider switching to a formula using a chelated version like Magnesium Glycinate.