Do You Need More Magnesium if You Exercise a Lot? Here’s What You Should Know

Understanding Magnesium’s Role in the Body

Honestly, magnesium is one of those minerals that often gets overlooked, right? We hear about it in supplements or maybe even in passing, but we don’t always realize just how crucial it is for our health—especially when it comes to exercise. This mineral plays a huge role in muscle function, energy production, and even hydration. So if you're hitting the gym a lot or doing intense workouts, you might be burning through magnesium faster than you think.

Magnesium helps with muscle contractions and relaxations. Without it, you might experience cramps or muscle fatigue, something I know all too well from my own workouts. Believe me, that feeling when your legs lock up in the middle of a run? It’s real, and it’s uncomfortable. Magnesium’s role in preventing that is not to be underestimated.

How Magnesium Affects Muscle Performance

Magnesium is involved in over 300 biochemical reactions in the body, including those that control muscle function. It helps to regulate calcium levels in your muscles, ensuring proper contraction and relaxation. Without enough magnesium, the calcium may not be managed well, leading to cramps and spasms, especially after a workout.

Does Exercise Increase Your Magnesium Needs?

Well, actually, the more you work out, the more magnesium your body needs. When you exercise, you sweat. And magnesium, along with other electrolytes, is lost through sweat. So if you're an athlete or someone who exercises intensely, you could be running low on magnesium without even realizing it.

Now, here's where it gets tricky. Not everyone needs the same amount. But if you’re frequently engaging in high-intensity activities or endurance sports, you might need more magnesium than someone who is more sedentary. This is something my friend, Jake, found out the hard way. He started feeling more fatigued and getting muscle cramps during his marathon training, and after adjusting his magnesium intake, he noticed a real improvement in how he felt during his runs.

How Much Magnesium Should You Have?

The recommended dietary allowance (RDA) for magnesium varies based on age, sex, and life stage, but adults generally need between 310 and 420 milligrams a day. If you exercise regularly, you might need a bit more, especially if you’re sweating a lot or exercising for long durations. For athletes, some experts suggest up to 500 mg per day, depending on the intensity of their training.

Signs You Might Be Magnesium Deficient

Okay, so how do you know if you need more magnesium? You might be asking yourself: "How do I know if I'm magnesium deficient?"

Well, magnesium deficiency can sneak up on you. It’s not always obvious. Some of the common symptoms include:

• Muscle cramps or spasms (yup, that dreaded feeling after a hard workout)

• Fatigue or lack of energy (you know, feeling exhausted even though you just rested)

• Headaches (could be linked to muscle tension or low magnesium)

• Poor sleep (magnesium helps regulate melatonin, the sleep hormone)

If any of these sound familiar after a tough workout, then it might be time to consider increasing your magnesium intake.

Natural Sources of Magnesium: What to Eat

Alright, now the good stuff. If you’re looking to boost your magnesium levels, there are plenty of delicious and nutritious foods that can help you out. Honestly, it’s not all about supplements. You can find magnesium in foods like:

• Leafy greens (like spinach, kale, and Swiss chard)

• Nuts and seeds (almonds, cashews, sunflower seeds)

• Legumes (beans, lentils)

• Whole grains (brown rice, quinoa)

• Bananas (yes, they’re great for more than just potassium)

I’ve found that adding a magnesium-rich snack after a workout—say, a handful of almonds or a banana—makes a huge difference in how I feel the next day. It’s a game-changer when it comes to recovery.

Magnesium Supplements: When to Consider Them

Okay, here's the thing. While getting magnesium from food is great, sometimes it's just not enough, especially if you’re working out a lot or your diet isn’t perfect. That’s when supplements can come in handy. But here’s the kicker: not all magnesium supplements are created equal.

There are different forms of magnesium, and some are better absorbed by the body than others. Magnesium citrate, for example, is known for its high bioavailability, meaning your body can use it efficiently. Magnesium glycinate is another good option, especially if you’re prone to digestive issues, as it's gentler on the stomach.

But—(I’m getting personal here)—I learned the hard way that too much magnesium, especially in supplement form, can lead to some... digestive issues (read: upset stomach and bathroom trips). So, if you go the supplement route, it’s important to start with a small dose and see how your body responds.

When to Talk to a Doctor

If you're experiencing significant symptoms like persistent muscle cramps or fatigue, or if you’re thinking of adding a supplement to your routine, it might be a good idea to talk to a healthcare professional. They can help you figure out if magnesium deficiency is actually the issue, or if something else is at play. Trust me, it’s always better to double-check, especially if you're unsure.

To wrap things up, yes, if you exercise a lot, you likely need more magnesium. Your body uses it up faster during physical activity, and replenishing it can help you avoid cramps, fatigue, and poor recovery. Whether through food or supplements, making sure you’re getting enough magnesium can seriously improve how you feel during and after workouts.

Is 165 cm normal for a 15 year old?

The predicted height for a female, based on your parents heights, is 155 to 165cm. Most 15 year old girls are nearly done growing. I was too. It's a very normal height for a girl.

Is 160 cm too tall for a 12 year old?

How Tall Should a 12 Year Old Be? We can only speak to national average heights here in North America, whereby, a 12 year old girl would be between 137 cm to 162 cm tall (4-1/2 to 5-1/3 feet). A 12 year old boy should be between 137 cm to 160 cm tall (4-1/2 to 5-1/4 feet).

How tall is a average 15 year old?

Average Height to Weight for Teenage Boys - 13 to 20 Years

How to get taller at 18?

Staying physically active is even more essential from childhood to grow and improve overall health. But taking it up even in adulthood can help you add a few inches to your height. Strength-building exercises, yoga, jumping rope, and biking all can help to increase your flexibility and grow a few inches taller.

Is 5.7 a good height for a 15 year old boy?

Generally speaking, the average height for 15 year olds girls is 62.9 inches (or 159.7 cm). On the other hand, teen boys at the age of 15 have a much higher average height, which is 67.0 inches (or 170.1 cm).

Can you grow between 16 and 18?

Most girls stop growing taller by age 14 or 15. However, after their early teenage growth spurt, boys continue gaining height at a gradual pace until around 18. Note that some kids will stop growing earlier and others may keep growing a year or two more.

Can you grow 1 cm after 17?

Even with a healthy diet, most people's height won't increase after age 18 to 20. The graph below shows the rate of growth from birth to age 20. As you can see, the growth lines fall to zero between ages 18 and 20 ( 7 , 8 ). The reason why your height stops increasing is your bones, specifically your growth plates.