Magnesium is involved in over 300 enzymatic reactions in the body, including energy production, muscle contraction, protein synthesis, and nervous system regulation. Despite this, studies consistently show that a majority of adults — especially active people — do not get enough from their diet alone.
Why Athletes Need More
Exercise increases magnesium loss through sweat and urine. High-intensity training can deplete stores significantly over time, contributing to muscle cramps, poor sleep, elevated stress hormones, and slower recovery. Athletes typically need 400–600mg of magnesium per day, compared to the general RDA of 310–420mg.
Glycinate vs. Citrate vs. Oxide
Magnesium glycinate is chelated to the amino acid glycine, which improves absorption and makes it gentle on the stomach. Glycine itself has calming properties, making this form ideal for evening use and sleep support. Our Magnesium Glycinate 400mg provides a full day’s dose in three capsules.
Magnesium citrate is well-absorbed and more affordable than glycinate. It has a mild laxative effect at higher doses, which some people find helpful and others prefer to avoid.
Magnesium oxide contains the highest percentage of elemental magnesium per capsule but has the lowest absorption rate. It is the least effective form for addressing a deficiency.
Magnesium and Sleep
Poor sleep is one of the most common complaints among active adults, and magnesium deficiency is one of the most underdiagnosed contributors. Magnesium activates the parasympathetic nervous system — the system responsible for helping you calm down and relax.
Taking magnesium glycinate 30–60 minutes before bed can improve both sleep onset and sleep quality. For a more comprehensive approach, our Sleep & Recovery Formula combines magnesium with L-theanine and valerian root.
Magnesium and Muscle Function
Magnesium regulates the balance between calcium and potassium at the cellular level. When magnesium is low, muscles can contract but have trouble relaxing — which is why cramps and twitches are among the first signs of deficiency. Adequate magnesium supports both contraction quality during training and relaxation afterward.
Dietary Sources
Dark leafy greens, nuts, seeds, avocados, dark chocolate, and whole grains are all good dietary sources of magnesium. However, soil depletion and food processing have reduced the magnesium content of many foods over the past several decades, making supplementation a practical insurance policy for most active adults.
Browse our Vitamins & Wellness collection for magnesium and other essential daily supplements.