Magnesium dose for a rugby player
Answer
There is no rugby specific dose. The labelling reference value is 375mg a day, UK dietary reference values are 300mg for men and 270mg for women, and UK guidance sets 400mg a day from supplements.
Key takeaways
- What is the daily figure?
- 375mg is the labelling reference value. UK dietary reference values are 300mg for men and 270mg for women.
- Is there a sports dose?
- No. No body sets a separate magnesium intake for athletes or by body mass.
- What is the ceiling?
- UK guidance sets 400mg a day from supplements specifically, based on the laxative effect of high doses.
The figures
Three numbers cover this. The nutrient reference value used on labels is 375mg a day, which is what a percentage NRV is measured against. The UK dietary reference values are 300mg a day for adult men and 270mg for adult women. And UK guidance sets 400mg a day from supplements specifically.
Futuro Labs Magnesium Glycinate provides 300mg of elemental magnesium in a two capsule serving, which is 80 percent of the labelling value, above both dietary reference values on its own, and below the supplemental ceiling.
No rugby adjustment exists
Training raises losses through sweat and raises turnover through energy metabolism. Neither raises the recommended intake, and no official figure scales magnesium by body mass or by training volume.
Any milligram per kilogram magnesium figure quoted for rugby players has been invented. The same applies to doses quoted per session or per training day: the reference value is a daily figure and it does not move with how hard the week was.
Food carries a meaningful share of it. Seeds, nuts, wholegrains, pulses and leafy greens are where dietary magnesium actually sits, and a player already eating those is closer to the target than they tend to assume.
The full version
- How much magnesium does a rugby player need?Both reference figures explained, with food sources and the supplemental ceiling.
- Does a bigger rugby player need more magnesium?Why the target does not scale with body weight.
The product
Futuro Labs Magnesium Glycinate
Futuro Labs Magnesium Glycinate is the 300mg elemental one at 22p a day, which sits at 80 percent of the labelling reference value and comfortably below the 400mg supplemental guidance level.
- 300mg elemental magnesium, 80% NRV
- Bisglycinate, best tolerated common form
- UK made to GMP, lab tested for purity
- Not batch certified for sport
Sharper Rugby is published by Futuro Labs. If you buy through this link Futuro Labs earns from the sale. Prices are set by Amazon.
Questions players ask
What dose should a rugby player take?
There is no rugby figure. 375mg is the labelling reference value and 400mg is the supplemental ceiling.
Is 300mg enough?
It is 80 percent of the labelling value and above both UK dietary reference values on its own.
Can you take too much?
UK guidance sets 400mg a day from supplements, based on the laxative effect rather than toxicity.