Athlete's health assured
The goal of magnesium citrate supplementation is twofold. First of all, it aims to ensure the health of the athlete, who sees his magnesium requirements increase due to intense and regular physical exertion. The second objective is to optimize its performance and progress.
But the choice of this form of magnesium is not neutral, since magnesium citrate does not contain one, but two active molecules for the athlete. Like magnesium, citrate will also ensure the health of the athlete while increasing his performance.
Sport reduces magnesium levels because it speeds up the use and elimination of this mineral in sweat and urine. In other words, sport increases the need for magnesium (1-2-3-4-5-6).
This phenomenon of increased needs is particularly true in strength sports (7-8).
It is for these reasons that doctors recommend that athletes increase their magnesium intake by 10 to 20% compared to the basic recommendations (9).
Many studies have pointed to a correlation between magnesium intake and muscle mass. The higher the dietary intake of magnesium, the more muscle and strength people have, even the sedentary (10-11-12-13).
On the contrary, a magnesium deficiency is associated with a lower muscle mass.
Other studies show an improvement in performance and strength compared to a placebo, thanks to the intake of magnesium (14-15-16-17-18).
Several mechanisms of action are put forward. First, magnesium plays an important role in the process of muscle protein synthesis (anabolism) (19). Second, magnesium reduces the incidence of chronic inflammation and helps fight acidosis (20).
Likewise, in elite athletes, magnesium supplementation reduces muscle damage as well as DNA damage, which facilitates recovery between two workouts (21-22-23).
Magnesium intake could also serve to optimize testosterone secretion (24).
Finally, taking magnesium before exercise promotes glucose metabolism, helping to maintain blood sugar levels better, which fights fatigue (25-26).
Prevention of kidney stones
Medical research tends to show that intense physical activity can have a negative impact on the kidneys (44). Indeed, acidic urine promotes aggregation of kidney stones (45-46-47-48). The purpose of magnesium citrate is to increase the pH of the urine in order to dissolve stones before they can form.
Inhibition of vascular calcification
A low level of magnesium in the blood is associated with higher mortality with a higher incidence of cardiovascular disease and cancer (30-31-32-33-34). Magnesium also acts as an inhibitor of vascular calcification (35). This action is very important, especially in athletes, because the regular practice of a sporting activity promotes calcification of the blood vessels.