It doesn’t matter what your goal is when you step into that weight room, we are all looking for a way to have a better workout that results in a better physique. Before you start loading up on expensive pre, intra, and post-workout dietary supplements, you may want to consider just one simple ingredient: magnesium.

This super important mineral plays an important role in countless processes throughout the body. From a fitness stand point, magnesium can also help to boost your results. It’s not a miracle nutrient but it can certainly make a big difference in how you feel and how you look. Let’s review the top 3 ways that magnesium can boost your results.

3. Helps You Get More Sleep

First and foremost, after a tough workout, your body needs ample time to recover. The majority of your recovery happens when? While you’re sleeping, of course!

The general rule is that you want to strive to get between 7 and 9 hours of sleep every night. This couldn’t be more true than when you are hard at work in the gym. The vital growth hormone that supports muscle repair and recovery is released in its greatest quantities during stages of deep sleep. Have trouble getting to sleep and staying asleep? Avoid those over the counter products. Give magnesium a try. Studies show that magnesium may be a safe alternative for promoting healthy levels of sleep. Try taking magnesium 30 to 60 minutes before bed on an empty stomach.

2. Promotes Better Immune Response

No one likes getting sick, especially when it keeps you from getting to the gym, work, or hanging out with friends. When cold season arrives, we all want to fortify ourselves to avoid the common cold or flu. A healthy diet and regular exercise play a big part in this. If you want to supplement your way to a better immune system, consider magnesium.

Studies suggest that magnesium supplementation may be able to trigger a higher immune response from the body. The result is fewer instances of getting sick.

1. Supports Overall Athletic Performance

Are you a swimmer?

Do you play sports?

Want more energy to start your day or get in a walk?

Magnesium may be able to help.

When overall performance is the name of the game, regardless of your goal, magnesium supplementation has been shown to boost performance. One famous study involved one group of cyclists supplementing with magnesium and the other taking a placebo. The magnesium group saw a big jump in performance when compared to those taking a placebo.

References

Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012 Dec;17(12):1161-9.

M Tam, S Gómez, M González-Gross and A Marcos. Possible roles of magnesium on the immune system. European Journal of Clinical Nutrition (2003) 57, 1193–1197. doi:10.1038/sj.ejcn.1601689

Lindsy S. Kass, Philip Skinner, and Filipe Poeira. J Sports Sci Med. A Pilot Study on the Effects of Magnesium Supplementation with High and Low Habitual Dietary Magnesium Intake on Resting and Recovery from Aerobic and Resistance Exercise and Systolic Blood Pressure. 2013 Mar; 12(1): 144–150.