Magnesium Deficiency in Athletes

At Perth Wellness Centre, we treat many athletes from various sporting disciplines (Rugby, Soccer, Grid Iron, Cricket to name a few). Common complaints from these athletes are that they suffer from cramps, spasms, and general weakness. All these signs point to our athletes suffering from a magnesium deficiency.

Magnesium is the bodies fourth most abundant mineral. The first three being calcium, potassium and sodium. Magnesium activates hundreds of enzymes that are involved in important biological reactions, including the enzymes that play a role in vitamin D metabolism (which we gain from exposure to sunlight or alternatively take in supplement form).

Benefits of magnesium include:

  • Helps Increase Energy
  • Calms Nerves and Anxiety
  • Can aid in Treatment Insomnia and Helps You Fall Asleep
  • Helps with Digestion by Relieving Constipation
  • Relieves Muscle Aches and Spasms
  • Regulates Levels of Calcium, Potassium and Sodium
  • Important for Heart Health
  • Prevents Migraine Headaches

Whilst we ourselves supplement with magnesium, we do our best to reach our daily intake (320mg per day for men and women over 31 years of age, amounts differencing for those younger or pregnant) from our diet. It is our philosophy that your diet should be rich in fruits and vegetables.

Foods high in magnesium are:

  • almonds,
  • bananas,
  • beans,
  • broccoli,
  • brown rice,
  • cashews,
  • egg yolk,
  • fish oil,
  • flaxseed,
  • green vegetables,
  • mushrooms,
  • Seeds such as pumpkin, sesame and sunflower and

Please note that too much magnesium from dietary supplements can cause diarrhoea, nausea and abdominal cramping (yikes). If you are time poor or are having trouble varying your diet, Perth Wellness Centre stocks a range of magnesium-based supplements.

Please note that magnesium supplements can interact with certain medications you may be currently taking, do consult with your Doctor beforehand.