Magnesium

Electrolytes marker

Magnesium

Category: Electrolytes
Unit: mmol/L

Essential mineral involved in hundreds of enzymatic reactions.

PED Notes

Many athletes are deficient despite adequate diet. Important for recovery, sleep, muscle function, and over 300 biochemical reactions. Heavy sweating depletes magnesium.

Supplements:

  • Magnesium Glycinate/Bisglycinate -- 400-500mg before bed (best absorbed, promotes sleep)
  • Avoid Magnesium Oxide (poor absorption)

Dietary sources:

  • Almonds, spinach, dark chocolate, avocado

References:

  • Veronese, N., Demurtas, J., Pesolillo, G., et al. (2020). Magnesium and health outcomes: An umbrella review. European Journal of Nutrition, 59(1), 263-272. DOI: 10.1007/s00394-019-01905-w
  • Cinar, V., Polat, Y., Baltaci, A. K., & Mogulkoc, R. (2011). Effects of magnesium supplementation on testosterone levels. Biological Trace Element Research, 140(1), 18-23. DOI: 10.1007/s12011-010-8676-3

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Frequently Asked Questions

Reference Ranges

Standard Range

0.7 - 1 mmol/L

VitalMetrics Range

0.8 - 1 mmol/L

Statistics