Evidence supporting the use of: Magnesiium
For the health condition: Body Building

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Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Magnesium is commonly used as a supplement among bodybuilders and athletes due to its critical roles in muscle function, energy production, and protein synthesis. Scientifically, magnesium acts as a cofactor in more than 300 enzymatic reactions, including those involved in ATP (adenosine triphosphate) production, which is essential for muscular contraction and energy metabolism. Deficiencies in magnesium can lead to muscle cramps, weakness, and fatigue, which can hinder athletic and bodybuilding performance. Several studies have shown that magnesium supplementation may improve muscle strength, reduce exercise-induced stress, and support recovery, especially in individuals who are magnesium deficient or undergoing intense training routines. However, in well-nourished individuals with adequate dietary magnesium intake, the performance benefits of additional supplementation appear modest. The evidence is stronger for its role in preventing deficiency-related problems rather than in significantly enhancing muscle growth or performance beyond normal levels. Still, due to the increased magnesium loss through sweat and urine during rigorous exercise, supplementation can be justified for those at risk of suboptimal intake. Overall, while there is scientific support for magnesium’s importance in muscle health and exercise performance, the evidence for its direct impact on bodybuilding outcomes such as muscle hypertrophy is moderate.

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