GLOSSARY

Magnesium is essential for enzymes and neuromuscular regulation; manganese is a different element, not a substitute.

Magnesium is a cofactor for many enzymes, supporting ATP-related reactions, protein synthesis and neuromuscular function. Much is in bone and soft tissue, with only a small fraction in serum. Its essential metabolic role does not make a tablet an energy source. In an adequately supplied athlete, more does not guarantee greater strength, better sleep or elimination of every cramp.

Nuts, seeds, legumes, whole grains and leafy greens supply magnesium. Refining can reduce grain content, while very low energy intake narrows food sources. Assess actual portions across the day rather than treating one food as a cure. Some digestive medicines and laxatives also contain magnesium and belong in the total-use review, especially when taken with a separate supplement.

Magnesium uptake uses passive and regulated intestinal routes and varies with dose and compound. More soluble forms may differ in absorption, but organic or chelated names do not guarantee clinical outcomes. Some salts cause diarrhea at higher amounts. Athletes should assess elemental dose, tolerance and purpose rather than making compound weight or an absorption claim the main selection criterion.

For example, record magnesium from nuts, legumes and whole grains using actual portions; a source name without serving size does not establish daily adequacy.