Magnesium
Nuts and seeds, Legumes, Whole grains, Leafy green vegetables.
Back to TagsSports supplements are not automatically appropriate for pregnancy, kidney disease, heart rhythm issues, hypertension, medication-heavy contexts, or younger athletes.
Source mix: Official Reference, Academic Review, Government Health Agency, Food Database. Magnesium Fact Sheet for Health Professionals Calcium Fact Sheet for Health Professionals ISSN Position Stand: Safety and Efficacy of Creatine Supplementation in Exercise, Sport, and Medicine Common Questions and Misconceptions About Creatine Supplementation ISSN Position Stand: Caffeine and Exercise Performance Spilling the Beans: How Much Caffeine is Too Much? Dietary Reference Intakes Collection FoodData Central
Tag
Muscle & Performance
Muscle and performance references connect nutrients and bioactives involved in muscle contraction, hydration, ATP recycling, protein synthesis, and exercise-study contexts.
musclestrengthperformanceexerciserecoveryhydrationcrampspower
Linked Items
6
May Support
6
Deficiency Signs
0
Cautions
0
Quick Compare
| Item | Type | Relationship | Evidence |
|---|---|---|---|
| Magnesium | nutrient | May Support | Official nutrient-role framing from NIH ODS. Official Reference |
| Calcium | nutrient | May Support | Official nutrient-role framing from NIH ODS. Official Reference |
| Creatine | bioactive | May Support | ISSN position-stand and review evidence. Academic Review |
| Caffeine | bioactive | May Support | ISSN performance evidence and FDA safety context. Academic Review |
| Leucine | bioactive | May Support | Food-source and amino-acid category framing; detailed sports dosing evidence can be added later. Official Reference |
| Electrolyte Foods | bioactive | May Support | Food-pattern context; needs vary by sweat rate, climate, medications, and medical conditions. Official Reference |
Foods First
Calcium
Milk and yogurt, Calcium-fortified beverages, Tofu made with calcium sulfate, Canned fish with bones.
Creatine
Beef, pork, salmon, tuna, herring.
Caffeine
Coffee, tea, yerba mate, guarana, cacao.
Leucine
Whey protein, Greek yogurt, eggs, beef, chicken.
Electrolyte Foods
Salted soups, milk, coconut water, bananas, potatoes.
Medication & Safety Cautions
Magnesium
Magnesium supports normal muscle and nerve function and participates in energy metabolism. | The DRI UL applies to supplemental/pharmacological magnesium, not magnesium naturally present in food and water.
Calcium
Calcium supports muscle contraction as well as bone structure. | Excess supplemental calcium can contribute to adverse effects; stay within the applicable UL.
Creatine
Creatine monohydrate has strong evidence for strength, power, and lean-mass gains when paired with resistance training. | kidney disease | pregnancy/breastfeeding | complex medical conditions
Caffeine
Caffeine has consistent evidence for improving alertness and several exercise-performance outcomes. | pregnancy/breastfeeding | sleep | anxiety
Electrolyte Foods
Electrolyte foods can help provide sodium, potassium, magnesium, and fluids relevant to hydration contexts. | Individual electrolyte needs vary with sweat rate, climate, health conditions, and medications.
Key Studies & Fixed References
These are the dated references used for this tag. Live research searches can change; these links explain the fixed wording shown on this page.
NIH Office of Dietary Supplements | Acquired 2026-07-23 | Official Reference
Magnesium supplement forms, Magnesium bioavailability, Magnesium medication interactions.
NIH Office of Dietary Supplements | Acquired 2026-07-23 | Official Reference
Calcium carbonate, Calcium citrate, Elemental calcium context.
Journal of the International Society of Sports Nutrition / PubMed | Acquired 2026-07-23 | Academic Review
Creatine performance, Creatine safety, Creatine studied dosing context.
Journal of the International Society of Sports Nutrition / PubMed | Acquired 2026-07-23 | Academic Review
Creatine safety myths, Creatine common dosing context.
Journal of the International Society of Sports Nutrition / PubMed | Acquired 2026-07-23 | Academic Review
Caffeine performance evidence, Caffeine dose and timing context.
U.S. Food and Drug Administration | Acquired 2026-07-23 | Government Health Agency
Caffeine safety-limit context.
National Academies of Sciences, Engineering, and Medicine | Acquired 2026-07-23 | Official Reference
Official DRI/RDA/AI/UL/CDRR values, Nutrient reference framework.
U.S. Department of Agriculture | Acquired 2026-07-23 | Food Database
Food composition and natural source verification.
May Support
Magnesium
nutrientOfficial Reference
Magnesium supports normal muscle and nerve function and participates in energy metabolism.
Evidence note: Official nutrient-role framing from NIH ODS.
Sources: Magnesium Fact Sheet for Health Professionals (2026-07-23)Official Reference
Calcium
nutrientOfficial Reference
Calcium supports muscle contraction as well as bone structure.
Evidence note: Official nutrient-role framing from NIH ODS.
Sources: Calcium Fact Sheet for Health Professionals (2026-07-23)Official Reference
Creatine
bioactiveAcademic Review
Creatine monohydrate has strong evidence for strength, power, and lean-mass gains when paired with resistance training.
Evidence note: ISSN position-stand and review evidence.
Sources: ISSN Position Stand: Safety and Efficacy of Creatine Supplementation in Exercise, Sport, and Medicine (2026-07-23)Academic Review, Common Questions and Misconceptions About Creatine Supplementation (2026-07-23)Academic Review
Caffeine
bioactiveAcademic Review
Caffeine has consistent evidence for improving alertness and several exercise-performance outcomes.
Evidence note: ISSN performance evidence and FDA safety context.
Sources: ISSN Position Stand: Caffeine and Exercise Performance (2026-07-23)Academic Review, Spilling the Beans: How Much Caffeine is Too Much? (2026-07-23)Government Health Agency
Leucine
bioactiveOfficial Reference
Leucine is an essential amino acid involved in muscle protein synthesis signaling.
Evidence note: Food-source and amino-acid category framing; detailed sports dosing evidence can be added later.
Sources: Dietary Reference Intakes Collection (2026-07-23)Official Reference, FoodData Central (2026-07-23)Food Database
Electrolyte Foods
bioactiveOfficial Reference
Electrolyte foods can help provide sodium, potassium, magnesium, and fluids relevant to hydration contexts.
Evidence note: Food-pattern context; needs vary by sweat rate, climate, medications, and medical conditions.
Sources: Dietary Reference Intakes Collection (2026-07-23)Official Reference, FoodData Central (2026-07-23)Food Database