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The importance of magnesium

The next instalment of our micronutrient series focuses on magnesium.⁣

Learn here the importance of magnesium, how much you should be consuming, and where you can find the best sources.⁣

The focus is often on macronutrients, but let’s not forget the supporting cast, often playing a vital role in the protection of tissues, so we can perform at our best each day.⁣

Why is it important?

Magnesium is a vitally important nutrient, used in over 300 metabolic reactions in the body.

It helps maintain nerve, muscle and immune function, blood pressure, blood sugar levels, and bone health, to name but a few of its roles.

Magnesium also has a prominent role in our body's aerobic (endurance) energy production, making it especially important for athletes.

How much do I need?

Men need at least 300mg of magnesium each day.

Women need at least 270mg of magnesium each day.

Recent research suggests that many athletes do not consume enough magnesium, and so footballers should take special care to consume adequate amounts, given its important role in bone health and energy production.

Food sources

About us

INTRA Performance Group is a global consultancy with a rich heritage of providing performance nutrition services within elite sport, entertainment and business - maintaining a portfolio of Europe's top performers and organisations.

INTRA Performance Group is the leading organisation in elite football nutrition. We have worked with more than 30 different nationalities across elite football, with significant Champions League and World Cup experience, through to Championship and Division 1.

To have a remote consultation with INTRA Performance Group, and learn more about personalised performance nutrition for elite football, please get in touch with us at


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