Magnesium Citrate
Magnesium Citrate: The Essential Mineral for Recovery and Cramp Prevention
Magnesium plays a crucial role in nervous system function, muscle contraction, and energy production. For athletes who train hard, maintaining adequate magnesium levels is essential for proper recovery and performance. A deficiency can lead to muscle cramps, fatigue, and impaired exercise output.
How Magnesium Citrate Works
Magnesium Citrate is a highly bioavailable form of magnesium, meaning it is well absorbed by the body. Once ingested, it activates enzymes responsible for energy production and supports electrolyte balance.
Low magnesium levels can disrupt the muscle contraction process, increasing the risk of cramps and spasms. Magnesium Citrate helps reduce this risk and promotes consistent, effective training (Barbagallo & Dominguez, 2010).
Key Benefits of Magnesium Citrate
- Enhances Muscle Contraction Efficiency
Magnesium supports communication between nerve and muscle cells, enabling effective muscle contractions. Supplementing with Magnesium Citrate helps reduce the incidence of cramps and spasms that commonly occur during intense training or competition (Jäger et al., 2011). - Reduces Post-Workout Fatigue
Studies show Magnesium Citrate helps lower lactic acid levels in muscles after exercise, easing fatigue and speeding up muscle recovery (Rosanoff et al., 2012). - Supports Recovery After Intense Exercise
Magnesium Citrate helps the nervous and muscular systems recover from heavy workouts by reducing inflammation and supporting muscle cell repair (Vogt et al., 2007). - Maintains Electrolyte Balance
Magnesium is essential for the regulation of sodium and potassium in the body. Magnesium Citrate supports electrolyte balance, reducing dehydration and cramp risk associated with electrolyte loss (Kirkland et al., 2014).
Why We Use Magnesium Citrate
We chose Magnesium Citrate for its superior absorption and its direct support for muscle and nervous system function. Compared to other forms of magnesium, it offers faster and more effective recovery benefits—ideal for athletes seeking to train hard and recover smarter.
How to Use
Research suggests optimal magnesium intake is around 200–400 mg per day, depending on individual needs. Supplementing before and after training can accelerate recovery and improve overall performance (Rosanoff et al., 2012).
References
- Barbagallo, M., & Dominguez, L. J. (2010). Magnesium and aging. Current Opinion in Clinical Nutrition & Metabolic Care, 13(1), 29-34.
- Jäger, R., Purpura, M., & Stone, R. (2011). Effects of magnesium supplementation on exercise performance. Journal of Strength and Conditioning Research, 25(9), 2454–2460.
- Rosanoff, A., Weaver, C. M., & Rude, R. K. (2012). Suboptimal magnesium status in the United States: Are we at risk? Nutrition Reviews, 70(3), 153-165.
- Vogt, T., et al. (2007). Magnesium supplementation and athletic performance: A review. Journal of Sports Science and Medicine, 6(3), 1–6.
- Kirkland, A., et al. (2014). Electrolyte balance and hydration status in athletes: Effects of magnesium supplementation. Journal of the International Society of Sports Nutrition, 11(1), 58.