magnesium

ATHLETES NEED MORE MAGNESIUM

The mineral is crucial to helping absorb vitamin D.

Every athlete knows that education is a crucial part of performance. Sport and exercise research, insight from top trainers, science, and technology help you to better understand your body so you can craft a healthier lifestyle, workouts, and recovery plan.

In our daily news series, experts address some of the latest fitness research, nutrition, style, and health stories.


THE SCIENCE
Taking a vitamin D supplement daily might not be effective if you aren’t getting enough of the mineral magnesium, says a new study
EXPERT INSIGHT

Roughly 50 percent of Americans are deficient in magnesium (which is easily lost by sweat) and without proper levels of the mineral, vitamin D can't be metabolized, explains study co-author Mohammed S. Razzaque, Ph.D., professor of pathology at Lake Erie College of Osteopathic Medicine in Pennsylvania. In addition to missing out on all the benefits of increasing your vitamin D levels, low magnesium can complicate everyday athletic recovery by leading to muscle cramps and painful spasms, says Razzaque. 

THE BOTTOM LINE
Add magnesium to your diet by eating foods such as almonds, spinach, tofu, avocados, and bananas. Most people should be getting 300 to 400 milligrams of the mineral a day, says Razzaque, who suggests speaking to your doctor to see if you should take a supplement in addition to your vitamin D regimen.