This mineral can be a very important ally.

Competitive and recreational athletes pay attention to every little detail when it comes to training, skill improvement, and performance. Unfortunately they don’t always have this same approach to recovery or what they put into their bodies. One mineral that they should be paying attention to is magnesium.

Magnesium isn’t “just another mineral”. It’s actually the fourth most abundant mineral in the body and plays a role in hundreds of enzymatic reactions. . It’s also important for DNA and RNA synthesis, protein synthesis, and reproduction.

Because of the importance of magnesium, you should pay attention to the amount that is in your body. Low levels of magnesium can lead to diseases such as Type-2 Diabetes, and Alzheimer’s disease. It also could result in hypertension, cardiovascular disease, migraines, and insulin resistance.

Heart Health and Blood Vessels

So what does it do when you have sufficient amounts? Let’s start with heart health. A 2015 study determined that supplementing with magnesium can lead to the vasodilation of your blood vessels. This means your heart doesn’t have to work as hard to pump the blood throughout your body. The result is lower blood pressure as well as a decrease in the chances of developing heart disease.


For athletes, the above information also means that nutrient-rich blood will transfer to your muscles easier to enhance recovery from breakdown of muscle tissue. Bodybuilders will recognize this in the form of the “pump” that they get from training with weights. Another point for recovery is that magnesium has anti-inflammatory benefits which becomes more important as we get older.

Improved Performance

Magnesium isn’t only going to help you after training but while you’re in action as well. In 1998, 23 triathletes were tested in a swim, bike, and run event with some subjects being tested while taking magnesium. The other group took a placebo. The double-blind study concluded that the group taking magnesium had decreased times in all three events after four weeks. The researchers determined that athletes who supplemented with this mineral could perform at competitive levels with reduced stress response.

Sources of Magnesium

There are food sources that provide magnesium like dark chocolate, fatty fish, and green leaf vegetables. You can also take magnesium in supplemental pill form or through an intramuscular shot. The amount you should take depends on your age and gender. The recommended dosage for most adults range from 300-420 milligrams a day. Athletes train harder and have more stress placed on their bodies so more would be beneficial.

The issue is that even with food and supplemental sources, your body will likely not absorb and use that magnesium through digestion alone. The most effective way to take magnesium is through an IM shot.

All of the above benefits is why the IV Lounge has magnesium as a part of our “Relax Shot”. This shot not only includes magnesium but also the amino acids taurine and theanine. This combination can help you improve your ability to rest and can serve you well when it comes to recovery. Reach out to us so we can book a consultation and help you get on the road to relaxation and improved wellness.