Magnesium Explained: Benefits, Deficiency Signs, And The Right Type For Athletes

Magnesium has become one of the most talked about micronutrients for sleep, stress, and muscle recovery and for good reason. This essential mineral powers more than 600 reactions in your body, quietly running the show behind your energy levels, mood, and even bone strength.

Research suggests that magnesium intake is inadequate in many populations worldwide. For athletes, magnesium is particularly relevant. Heavy training blocks, competition stress, travel, and poor sleep can all place additional demands on the body, making magnesium an increasingly popular supplement among active individuals. While magnesium won't replace good training, nutrition, or recovery practices, ensuring adequate intake may help support the foundations of performance.

So, do you actually need more magnesium, and what's the best way to get it?

Table Of Contents

• What Is Magnesium And Why Does Your Body Need It?
• Top Benefits Of Magnesium (Sleep, Recovery, Mood, And PMS)
• Signs Of Magnesium Deficiency To Watch For
• What Are The Best Food Sources Of Magnesium?
• Do Athletes Need More Magnesium?
• Which Type Of Magnesium Is Right For You?
• Magnesium Supplements Athletes Should Know About
• Key Takeaways

What Is Magnesium And Why Does Your Body Need It?

Magnesium is an essential mineral found in every cell of the body. It plays an important role in muscle function, nerve signalling, energy production, blood pressure regulation, and maintaining healthy bones ¹.

It helps convert the food we eat into energy, supports muscle contractions, including your heartbeat, and contributes to protein synthesis and blood glucose regulation ¹.

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Magnesium acts as a cofactor for more than 600 enzymatic reactions in the body. Fundamentally, many of the body's essential chemical reactions can't happen efficiently without it. From producing ATP to transmitting nerve impulses and supporting muscle contractions, magnesium is constantly working to keep the body functioning at optimal performance ².

Top Benefits Of Magnesium

Better Sleep

Magnesium is perhaps best known for its role in supporting sleep. Research suggests magnesium supplementation may improve sleep quality, particularly older adults and individuals with poor sleep or low magnesium status ³.

For athletes, quality sleep is where recovery and adaptation occur. Magnesium helps regulate neurotransmitters involved in relaxation and may support the body's natural production of melatonin ². Better sleep can mean improved recovery, greater training consistency, and better preparation of performance.

Muscle Function and Recovery

Magnesium is essential for both muscle contraction and relaxation, making it particularly important for athletes and physically active individuals ¹.

Emerging research suggests magnesium supplementation may support muscle performance and recovery, particularly when dietary intake is inadequate ⁴. Magnesium is also involved in energy metabolism, helping the body efficiently produce the energy required to train, compete, and recover.

For athletes, maintaining adequate magnesium intake may help support training consistency, especially during periods of increased load.

Muscle cramps are often attributed solely to magnesium deficiency, although they're typically multifactorial. Nevertheless, magnesium remains a key nutrient for optimal muscle function and overall athletic performance.

Mood and Stress

Magnesium has been investigated for its role in stress and anxiety management. Some studies suggest magnesium supplementation may help improve subjective measures of anxiety and stress in certain individuals ⁵. Low magnesium status has been associated with increased susceptibility to stress, while chronic stress itself may influence magnesium requirements ⁶.

PMS Support

Magnesium supplementation has also been studied for the management of premenstrual syndrome (PMS). Research suggests it may help alleviate symptoms such as mood changes, fluid retention, headaches, and menstrual discomfort in some women ⁷.

Although magnesium won't eliminate PMS symptoms entirely, ensuring adequate intake may be a helpful addition to an overall management strategy.

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Magnesium contributes to the regulation of neurotransmitters, including gamma-aminobutyric acid (GABA), which plays an important role in inhibitory signalling within the central nervous system, which promotes relaxation and helps regulation. Magnesium is involved in calcium homeostasis, neuromuscular transmission, ATP synthesis, and the modulation of inflammatory and hormonal pathways. Through these mechanisms, magnesium may influence muscle contraction and relaxation, sleep regulation, recovery processes, and stress responses ²,⁴.

Signs Of Magnesium Deficiency To Watch For

Magnesium deficiency can be difficult to identify because symptoms are often non-specific and develop gradually. Some potential signs and symptoms include:

• Fatigue or low energy.
• Muscle cramps, twitches, or spasms.
• Poor sleep quality.
• Headaches.
• Irritability or mood changes.
• Reduced appetite.
• Weakness.
• Difficulty concentrating.

More severe magnesium deficiency is uncommon but may result in neurological or cardiovascular complications. It's also important to remember that blood magnesium levels don't always accurately reflect the body's total magnesium stores, as most magnesium is stored in bones and tissues rather than circulating in the bloodstream ¹.

What Are The Best Food Sources Of Magnesium ?

Consuming a varied diet that includes plant-based whole foods can help maintain adequate magnesium intake while also contributing other important nutrients such as fibre, healthy fats, and antioxidants ⁸,⁹. Examples of commonly consumed foods that provide meaningful amounts of magnesium include:

• Pumpkin seeds (30g) → ~150mg magnesium
• Chia seeds (30 g): ~95mg magnesium
• Almonds (30 g): ~80mg magnesium
• Brown rice (1 cup cooked): ~80mg magnesium
• Spinach (½ cup cooked): ~75mg magnesium
• Oats (1 cup cooked): ~60mg magnesium
• Black beans (½ cup cooked): ~60mg magnesium
• Avocado (1 medium): ~55mg magnesium

Do Athletes Need More Magnesium?

Not necessarily, but athletes often have additional considerations.

Heavy training loads, frequent travel, inconsistent eating patterns, and the demands of competition can make it challenging to consistently meet magnesium requirements ¹⁰. Magnesium is also lost through sweat, adding another layer of demand during heavy training or hot conditions ²,¹¹.

While magnesium won't suddenly improve your performance, it may help support the things that do like quality sleep, effective recovery, and the ability to train consistently over time.

The Nutrient Reference Values for Australia and New Zealand recommend:

• Adult women: 310-320mg/day.
• Adult men: 400-420mg/day.
• Upper limit from supplements: 350mg/day (excluding food sources) ⁹.

 

Which Type Of Magnesium Is Right For You?

Not all magnesium supplements are created equal. Different forms offer different benefits.

Magnesium Supplements Athletes Should Know About

With so many magnesium products on the market, choosing the right one ultimately comes down to your goals.

PILLAR Performance Triple Magnesium Powder

PILLAR Triple Magnesium is a favourite among athletes for good reason. It combines three highly bioavailable forms - citrate, glycinate, and amino acid chelate - to deliver 310mg of elemental magnesium per serve, and it's Informed Sport certified for elite and recreational use alike.

Best for → Sleep quality, overnight recovery, muscle relaxation, nervous system function, heavy training blocks, and travel fatigue.

Recovery is where adaptation happens, and PILLAR's blend makes it a solid all-rounder for athletes managing back-to-back sessions or dialing in sleep before race day.

Nordia Magnesium 300mg Sachets

Looking for something simple? Nordia Magnesium provides 300mg of elemental magnesium from magnesium citrate and magnesium phosphate in a convenient sachet format.

Best for → Athletes who want a straightforward daily magnesium supplement in single serve sachets.

PowerBar Magnesium Liquid Shot

The PowerBar Magnesium Liquid Shot delivers 250mg of magnesium citrate alongside vitamin B6 in a portable 25mL shot. It's Informed Sport certified and designed for athletes who are constantly on the move.

Best for → Athletes who prefer a liquid form or need to carry magnesium easily during events/multistage races

Key Takeaways

• Magnesium is an essential mineral involved in more than 600 biochemical reactions in the body.
• It plays an important role in sleep, muscle function, mood, energy production, and bone health.
• Athletes may benefit from paying closer attention to their magnesium intake due to the demands of training, travel, and recovery.
• Different forms of magnesium offer different benefits, from sleep support to general supplementation.
• Magnesium supplementation may be beneficial in certain situations, but it isn't a substitute for good nutrition, quality sleep, and consistent training.

 

Ash Miller
Dietitian and Nutritionist (Masters)
Bachelor of Physical and Health Education
Instagram: @ashthomo_nutrition

References

1. Costello RB, Nielsen F. Magnesium Deficiency: Prevalence, Assessment, and Physiological Effects. Springer; 2019. 

2. de Baaij JH, Hoenderop JG, Bindels RJ. “Magnesium in Man: Implications for Health and Disease.” Physiological Reviews, 2015. 

3. Mah J, Pitre T. Oral Magnesium Supplementation for Insomnia in Older Adults. 

4. Wang R, Chen C, Liu W, Chen X, Ma Y, Zhao X, et al. The effect of magnesium supplementation on muscle fitness: a meta-analysis and systematic review. Magnes Res. 2017;30(4):120-132. 

5. Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress. Nutrients. 2017. 

6. Rawji A, Peltier MR, Mourtzanakis K. Examining the Effects of Supplemental Magnesium on Self-Reported Anxiety and Sleep Quality: A Systematic Review. Cureus. 2024;16(4):e59317. 

7. Parazzini F, et al. Magnesium and Premenstrual Syndrome: Literature Review. Magnesium Research. 2017.

8. Food Standards Australia New Zealand. Australian Food Composition Database. 

9. National Health and Medical Research Council. Nutrient Reference Values for Australia and New Zealand. 

10. Reguła J, et al. Global Dietary Magnesium Deficiency. IMR Press; 2025. 

11. Nielsen FH, Lukaski HC. Update on the relationship between magnesium and exercise. Magnesium Research. 2006.

Disclaimer:

The content in this blog is for general information only and is not a substitute for professional medical advice, diagnosis, or treatment. Always speak with your doctor or allied health team before changing your diet, exercise, or taking supplements, especially if you have a health condition or take medication. Please use this information as a guide only. Aid Station doesn't take responsibility for individual outcomes.