Magnesium
The mineral most lifters are quietly low on.
Why it matters
Sleep onset
Glycinate or threonate forms have shown improved sleep latency and depth in older adults.
Cramps + recovery
Heavy training raises magnesium losses through sweat, taking it short-circuits cramps and twitches.
Heart rhythm + glucose
Adequate magnesium status is associated with lower fasting glucose and fewer arrhythmias.
The longer story
Most adults eating a typical Western diet hit ~70% of the RDA for magnesium. Lifters and sauna users push losses higher. The result is a quiet, sub-clinical deficit that shows up as poor sleep, cramps, and worse glucose control without anyone connecting the dots.
Form matters: oxide is poorly absorbed, citrate is GI-laxative at higher doses, glycinate is the workhorse for sleep, and threonate crosses the blood-brain barrier and shows up in cognition trials.
Sources
- · Abbasi et al. (2012). Magnesium supplementation in elderly insomnia.
- · Volpe (2013). Magnesium in disease prevention and overall health.
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