Let’s Talk Magnesium!

It’s a pretty essential mineral, yet lots of people aren’t getting enough of it. Magnesium is involved in over 300 processes in the body, many of which directly impact exercise performance and recovery. Gym goers often require more magnesium due to losses through sweat and increased muscle demand.

Magnesium is a naturally occurring mineral and electrolyte that the body needs to function properly. It’s found in the earth, in water, and in many foods we eat, and once it’s in the body it helps regulate hundreds of important processes at the cellular level. In fact, magnesium is involved in over 300 different biochemical reactions, many of which directly impact muscle function, energy production, and recovery.

Magnesium supports muscle contraction and relaxation, helping reduce cramps, spasms, and tightness during training. It also plays a major role in energy production (ATP), allowing the body to convert food into usable fuel and delay fatigue.

For recovery, magnesium helps decrease muscle soreness (I’m sure you are all aware of Epsom salt baths after a good leg day). It supports protein synthesis (repairing and rebuilding muscle) and promotes relaxation of the nervous system—hello better sleep! It also improves sleep quality, which is critical for muscle repair, hormone balance, and consistent training progress.

While there are quite a few types of magnesium out there, these are the most common fitness-friendly forms:

• Magnesium glycinate for recovery and sleep
• Magnesium malate for energy and fatigue support

You’ll also find magnesium citrate in most electrolyte drinks for hydration and general magnesium support.

If you’re looking for energy support, fatigue reduction, better mood, bone strength, improved digestion, and lower blood pressure, you’ll want to take magnesium malate.

For recovery, sleep quality, stress reduction, reduced anxiety, and muscle relaxation, look for magnesium glycinate. Take that closer to your bedtime on a regular basis to help with more restful, restorative sleep.

Magnesium citrate is the one most commonly found in electrolyte drinks and powdered drink supplements, and it can really be taken any time of day. Citrate is the most affordable version of magnesium and is great for general supplementation. It touches on a little bit of all the other awesome things I mentioned above with malate and glycinate. Just be careful with too much citrate because it can also act as a laxative to help move things along, if you know what I mean 💩. For some people who need digestive help, that’s actually a good thing!

Bottom Line

Magnesium supports strength, energy, endurance, recovery, and sleep, making it one of the most valuable minerals for anyone who trains regularly. All you’ve gotta do is make sure you get it in your diet.

You can get magnesium from a bunch of regular foods like dark chocolate, leafy green vegetables (like spinach), legumes, nuts and seeds, whole grains, seafood, and meats such as chicken and beef.

My personal favorite way to get it in quick and easy is with a triple magnesium complex supplement, which you can find in capsule form in most health food stores—or even on Amazon—for about $15–$20. One bottle will easily last you 60–70 days.