Do Magnesium Supplements Boost Athletic Performance?

In the fitness world, supplements tend to get a lot of attention, some deserved, some not. Recently, magnesium supplements have been coming up in conversations about athletic performance, recovery, and overall well-being. But do they actually help you perform better, or is it mostly hype?

In this article, our fitness and nutrition experts explore how magnesium can boost your athletic performance, how to choose the best supplements, and when to take them.

So, What Does Magnesium Have to do With Fitness?

Magnesium is one of the most important minerals in the human body and is involved in more than 300 biochemical reactions. It supports muscle function, energy production, nerve transmission, and even heart rhythm. Without enough magnesium, your muscles cramp more, your energy levels dip, and your overall recovery slows down, which isn’t great if you're shooting for personal bests at the gym.

Foods like spinach, almonds, black beans, and quinoa are great natural sources of magnesium. Unfortunately, even with a healthy diet, athletes and gym enthusiasts can still struggle to maintain optimal magnesium levels.

Magnesium and Athletic Performance

When you exercise, your body burns through more magnesium than it does at rest. You also lose magnesium through sweat, which can quickly deplete your levels, particularly in hot weather or during intense workouts. Some studies have shown that athletes typically have lower magnesium levels compared to less active populations, especially endurance athletes.

Low magnesium can manifest as muscle cramps, fatigue, irritability, trouble sleeping, and even slower recovery times after exercise. If you’ve ever wondered why some days your legs feel heavier, or your energy crashes mid-workout, magnesium depletion could be the culprit.

Muscle Function and Recovery

Magnesium plays an active role in how muscles contract and relax. Researchers found that magnesium is vital for preventing muscle cramps and supporting healthy muscle recovery post-workout. For athletes with a deficiency, magnesium supplements can help muscles recover faster and cramp less during intense exercise.

Energy Production

ATP (adenosine triphosphate) is the molecule your body uses for energy, and magnesium is needed to activate ATP. Without enough magnesium, your cells can't produce energy as efficiently. In fact, one study found that magnesium supplements improved energy metabolism and made workouts feel less exhausting for people who were running low.

Sleep Quality

A good night's sleep is absolutely vital for muscle repair and feeling energized for heavy workouts. Magnesium supports healthy melatonin levels and can promote relaxation. Magnesium supplements help improve sleep quality for people with issues sleeping. If you’ve been on TikTok, you probably saw the viral “Sleepy Girl Mocktail,” which includes magnesium powder.

Reduced Inflammation and Oxidative Stress

The original chill pill, magnesium, is incredible for reducing inflammation and oxidative stress levels after an intense session. Exercise naturally causes some inflammation as muscles work and repair. While some inflammation is normal (and even helpful), too much can slow down recovery and performance. Too much oxidative stress can also lead to muscle fatigue, inflammation, and, in extreme cases, cell damage.

Who Might Benefit Most from Magnesium Supplements?

Not everyone needs a magnesium supplement. If your diet is packed with leafy greens, nuts, seeds, and whole grains, you might already be hitting your daily needs. However, certain groups can benefit from a supplement, including:

• Athletes who sweat heavily (e.g., runners, cyclists, HIIT enthusiasts)
• People training in hot, humid climates
• People with diets that have lower magnesium
• Exercisers experiencing frequent muscle cramps or chronic fatigue

While you can get a blood test for magnesium levels, most magnesium is stored in bones and tissues, not blood. So, test results can sometimes be misleading. Instead, doctors might look at a combination of symptoms and dietary habits to determine if supplementation can help.

Signs You Might Need to Adjust Your Magnesium Intake

Sometimes your body gives you signals when it needs more support, and magnesium is no exception. If you're not getting enough through diet alone, you might notice warning signs creeping into your daily life and workouts.

Common signs of low magnesium include frequent muscle cramps, unusual fatigue, slower-than-normal recovery after exercise, and trouble sleeping. Some people also experience increased stress levels or mild anxiety, since magnesium helps regulate the nervous system. Even small dips in magnesium can affect endurance during long workouts or make it difficult to stay energized throughout the day.

Keeping an eye on how you feel after training sessions and how quickly you bounce back can give you valuable clues. If you notice these symptoms sticking around despite a good training routine, it might be time to up your magnesium.

How to Incorporate Magnesium Naturally Into Your Fitness Routine

At Svetness, we always encourage a food-first approach. Magnesium-rich foods like spinach, avocado, pumpkin seeds, black beans, and dark chocolate are delicious and rich sources of natural magnesium.

If you still notice signs of low magnesium after adding nutrition-rich foods to your diet, it might be time to take a supplement. But remember, the foundation of holistic wellness always starts with balanced nutrition, smart training, and consistent recovery practices.

Magnesium alone won’t turn you into a champion overnight, but when combined with a balanced diet, strong recovery strategy, and personal training workouts, it can play a key role in keeping your body performing at its best.

Choosing the Right Magnesium Supplement

With so many magnesium supplements on the market, it can be tough to know where to start. Each type has a slightly different purpose and absorption rate. Here are the most common ones and what they’re typically used for:

Magnesium Citrate

This form of magnesium is one of the most bioavailable, which is a fancy way to say the body absorbs it easily. It’s typically recommended for general supplementation, especially for athletes looking to support energy metabolism and muscle recovery. Magnesium citrate is also a good option for people who tend to experience occasional constipation, as it has mild laxative effects in higher doses.

Magnesium Glycinate

Magnesium glycinate is known for being especially gentle on the stomach and less likely to cause digestive issues. It’s a go-to choice for those who want the calming and muscle-relaxing benefits of magnesium without unwanted side effects. Since it’s paired with the amino acid glycine, this form is best for supporting better sleep, managing stress, and promoting full-body recovery.

Magnesium Oxide

Magnesium oxide is one of the more common and affordable options available, but it’s not absorbed as well as the others. It’s primarily used to relieve constipation or serve as a short-term digestive aid. While it does contain a high amount of elemental magnesium, your body doesn’t absorb most of it, so it may not be ideal for fitness-focused dosing.

Choosing a High-Quality Magnesium Supplement

There are a lot of low-quality magnesium supplements out there, and choosing a lousy product can make it harder for your body to absorb the mineral effectively. To pick a supplement you can trust, look for labels showing third-party testing by organizations like NSF Certified for Sport, USP Verified, or Informed Choice. These organizations independently test supplements for purity, potency, and safety.

Be sure to stick to forms that are better absorbed by the body, like magnesium citrate or glycinate, to boost athletic performance and recovery. Reading the ingredient list carefully also helps avoid added fillers, artificial colors, or unnecessary additives that don’t support your health goals.

When Should You Take Magnesium: Before or After Your Workout?

Before or not before a workout, that is the question so many of us ask when starting a new supplement. While Magnesium plays a vital role in energy production, muscle function, and recovery, timing your supplement can affect how much it really benefits you.

Here’s a closer look at the pros and cons of both approaches.

Taking Magnesium Before a Workout

Magnesium helps regulate glucose and lactic acid, which are key factors in endurance and strength performance. So, taking magnesium before training can support better energy metabolism and muscle function during your workout. It’s recommended to take magnesium two hours before a high-intensity workout to help delay fatigue, improve muscle contractions, and enhance the overall quality of your workout.

Keep in mind that taking too much magnesium right before a workout can cause stomach issues. Some people report loose stools or stomach cramping if they dose too close to exercise time.

Taking Magnesium After a Workout

Since magnesium helps control inflammation and aids muscle repair, taking some after working out can relax muscles, speed up recovery, and reduce soreness. Post-workout magnesium intake can also help with better sleep, which is essential for full recovery.

If your diet already includes magnesium-rich foods after exercise (such as a spinach salad, quinoa, or almonds), the timing of the supplement might not make a noticeable difference.

Too Much Magnesium Can Backfire

While magnesium supplements offer a ton of benefits, be careful not to overdo it. Taking more than your body needs can lead to unwanted side effects and even health risks. Here’s what to know before adding magnesium to your routine.

Digestive Side Effects Are the Most Common

While we’ve touched on this briefly, it's worth repeating that magnesium can really mess with your digestive system. High doses, especially from supplements like magnesium citrate or oxide, can cause diarrhea, bloating, and stomach cramps. This is because magnesium draws water into the intestines, which can speed up digestion a little too much if you overshoot your body's needs.

Extremely High Doses Can Be Dangerous

Although rare, consuming extremely large amounts of magnesium can lead to more serious problems. Too much magnesium in the bloodstream can cause low blood pressure, an irregular heartbeat, nausea, or even more severe complications. The risk is highest for people with kidney issues since healthy kidneys usually flush out excess magnesium. As with any supplement, always consult with your doctor.

How to Supplement Safely

Most experts recommend keeping supplemental magnesium intake below 350 mg per day unless you're working closely with a healthcare provider. When first starting out, try a smaller dose and monitor how you feel. Magnesium from food sources like leafy greens, nuts, and seeds doesn’t pose the same risk as supplements, so focusing on your diet first is always a smart move.

How Svetness Supports Whole-Body Fitness

At Svetness, we believe in a holistic approach to your health and wellness. It takes more than just hitting the gym to become stronger and healthier. Knowing how to properly fuel your body and recover unlocks your greatest fitness potential. That’s why our certified personal trainers and nutrition experts work together to create plans that address every part of your wellness journey.

If you're curious about magnesium supplements or want help finding the right balance between food and supplementation, our team can guide you. We'll review your training load, recovery habits, and diet to help determine if adding magnesium is the right move for achieving your goals. Every plan is built around you, with clear, supportive advice to help you perform at your best.

Looking to build better habits that support long-term energy, strength, and recovery? Schedule a free assessment with one of our experts today.

Frequently Asked Questions

How much magnesium do athletes need daily?

The Recommended Dietary Allowance (RDA) for magnesium varies by age and gender. Adult men typically require 400-420 mg per day, while adult women need 310-320 mg per day. Athletes may have increased needs due to losses through sweat and urine.

Can you get enough magnesium from food alone?

Absolutely! Many people meet their magnesium needs through a diet rich in leafy greens, nuts, seeds, legumes, and whole grains. Supplements can be helpful if dietary intake is consistently low or if you notice signs of deficiency.

Are there side effects from taking too much magnesium?

Taking high doses of magnesium from supplements can cause diarrhea, nausea, or cramping. Sticking to recommended amounts and using food as your primary source lowers this risk.

What's the best time to take magnesium supplements?

Many people prefer taking magnesium in the evening because it can promote relaxation and better sleep. However, timing depends on your goals and how your body responds.