Magnesium is an underrated mineral for sleep and muscle recovery
Magnesium is involved in over 300 enzymatic reactions in the body, including protein synthesis, nervous system function, and muscle relaxation. For people who train, its role in sleep quality matters especially: magnesium helps regulate neurotransmitters that support deep sleep, and deficiency is linked to lighter, more fragmented sleep.
Intense physical activity increases magnesium loss through sweat and urine, and the typical modern diet already sits close to insufficient intake of the mineral even before accounting for training-related losses. That creates a situation where the people who train — seemingly the 'healthiest' — actually risk magnesium deficiency more than the average sedentary person.
Signs of possible deficiency include muscle cramps, restless sleep, and elevated fatigue, all of which are easy to write off as ordinary training tiredness. Dietary sources of magnesium include dark leafy greens, nuts, seeds, whole grains, and dark chocolate; if you suspect a deficiency, it's smarter to adjust your diet first and discuss supplementation with a doctor, since excess magnesium can also cause side effects.