A strong heart, solid bones, developed muscles, and plenty of energy — four things strength athletes need to be at the top of their game. You may notice trends coming and going in the fitness space and supplement industry that promise to help with all four. Magnesium gets a lot of attention as a potential sleep aid — but it doesn’t end there.
Magnesium is an essential mineral that plays an important role in hundreds of processes in your body. It’s directly involved in energy production and may positively impact your athletic performance. Beyond sleep and gym gains, getting enough magnesium in your diet through food and supplements can help prevent and manage multiple health conditions.
Here, we’ll dive into the science of magnesium and the best sources of it. We’ll look at all the potential health benefits of magnesium, from athletic performance and sleep to heart, bone, and cognitive health. Over half of Americans have low magnesium levels — here’s why you’ll want to boost your intake.
What Is Magnesium?
Magnesium is an essential mineral, meaning you need to take it in through your diet because your body cannot produce it on its own. After calcium, sodium, and potassium, it is your body’s fourth most common mineral. About 50 to 60 percent of magnesium gets stored in your bones, and the rest is in your soft tissues and muscles. (1)(2)
What Does Magnesium Do?
Magnesium plays an important role in over 300 of your body’s enzyme systems. These systems are responsible for multiple processes, including energy production, protein synthesis, muscle and nerve function, and regulating blood pressure and blood sugar. (1)(2)
In your heart, magnesium helps transport calcium and potassium. This transport affects your heart health, nervous system, muscles, and nerves. Magnesium (and calcium) also contribute to your bone health and development. Because of these important functions, magnesium deficiency has been linked with a higher risk of cardiovascular disease and osteoporosis. (1)(2)
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Magnesium helps with energy production by directly affecting your body’s ability to undergo ATP (adenosine trisphosphate) metabolism. It also impacts oxidative phosphorylation and glycolysis. These three processes together help your cells generate ATP for energy. (1)
You’re probably familiar with ATP as a strength athlete — it’s known as “the energy currency of the cell.” ATP is at play when you do short-duration, high-intensity training like weightlifting or sprint workouts. Magnesium also contributes to muscle contraction. (1)
How Much Magnesium Do I Need?
About 56 to 68 percent of Americans do not reach the recommended daily allowance (RDA) of magnesium through their diets. The United States Food and Nutrition Board lists the RDA for magnesium as 420 milligrams for adult cisgender men and 320 milligrams for adult cisgender women. (4)
Low levels of magnesium can lead to chronic health conditions and a lack of energy. Factors like a low-nutrient diet, alcohol intake, cigarette use, and gastrointestinal disorders can lead to low amounts of magnesium. Certain medications like antacids, antibiotics, blood pressure drugs, diuretics, and proton pump inhibitors can also reduce your magnesium levels. (1)
Sources of Magnesium
You can boost your intake of magnesium through food sources and dietary supplements. Nutritionists and dietitians typically recommend reaching your nutrient intake through food first and adding supplements as a boost. Always check with a qualified healthcare provider before trying a new supplement to help determine the right one.
Below are the best foods high in magnesium to add to your diet and different forms of magnesium supplements. (4)
Food Sources
- Pumpkin Seeds, Chia Seeds
- Almonds, Cashews
- Leafy Vegetables
- Avocados
- Black Beans, Legumes
- Whole Grains
- Fortified Cereals
- Dark Chocolate
Types of Magnesium Supplements
- Magnesium Citrate
- Magnesium Chloride
- Magnesium Glycinate
- Magnesium Lactate
- Magnesium Malate
- Magnesium Oxide
Benefits of Magnesium
Magnesium is essential to several systems in your body. Keeping your magnesium levels high can help with athletic performance, improve sleep, boost bone health, and help prevent migraine headaches. Due to its critical role in your heart, magnesium can help regulate your blood pressure and blood sugar levels, improving your heart health.
May Improve Athletic Performance
Researchers have investigated whether magnesium can be an ergogenic aid to athletes to improve exercise performance. Magnesium is crucial for energy production and storage, healthy nerve function, muscle contractions, and protein synthesis. Many athletes do not get enough magnesium, and if they struggle in some of these areas, it could be the culprit. (5)
Older athletes may particularly benefit from getting magnesium. Some studies show a positive correlation between high magnesium levels in older adults and strength, power, and muscle performance. (6)
There is a popular claim that magnesium supplementation can help ease muscle cramps. However, a 2020 review of studies and many others found no link between magnesium and reducing muscle cramps. (7)
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Research shows that magnesium may help reduce delayed onset muscle soreness but not cramps. A study was done on college students training the bench press while supplementing with magnesium. One group took magnesium, and the other took a placebo. They reported their level of soreness 24, 36, and 48 hours after their bench press session. The magnesium group reported decreased muscle soreness after 48 hours, and the placebo group didn’t report any change. (8)
Getting enough magnesium may help improve muscle recovery, potentially leading to better athletic performance over time.
May Improve Sleep
You have probably heard that taking magnesium at night may help improve your sleep — here’s how it may work. Magnesium contributes to healthy nerve function, potentially reducing stress and improving sleep. (9)
Magnesium plays a role in regulating the glutamatergic and gamma-aminobutyric acid (GABA) systems. GABA is an amino acid that functions as a neurotransmitter that inhibits the excitement of your central nervous system. Magnesium binds to GABA and helps calm your nervous system, potentially leading to better sleep. (9)(10)
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It may also work in two additional ways. Since magnesium transports calcium, it can help reduce calcium concentration in your muscle cells, leading to muscle relaxation. Studies show magnesium may also help reduce the concentration of the stress hormone cortisol. Relaxed muscles and reduced stress can both lead to better sleep. (9)
Studies suggest that magnesium intake is associated with better sleep quality and reaching the recommended amount of sleep — seven to nine hours. A study in rats also suggests that magnesium can increase melatonin production. Melatonin is a hormone that helps regulate your sleep and wake cycle. (9)
May Help Prevent Migraine Headaches
Low levels of magnesium have been linked with chronic migraine headaches. Getting enough magnesium may be a helpful complementary treatment for preventing and managing migraine headaches. (11)
A 12-week study was done on four groups with a history of migraine headaches. One group took 500 milligrams of magnesium oxide per day. One group took 500 milligrams of L-carnitine (an amino acid) daily. One group took 500 milligrams of magnesium oxide and 500 milligrams of L-carnitine. The fourth group took a placebo. All groups reported some reduced migraine symptoms, but the magnesium group had a significant reduction in all migraine headache indicators. (11)
Improves Bone Health
About 60 percent of your body’s magnesium gets stored in your bones, so it makes sense that getting enough magnesium can impact your bone health. (2)
Research shows that low magnesium levels correlate with low bone mineral density in pre and postmenopausal people. Conversely, a higher intake of magnesium positively correlates with higher bone mineral density in people of all ages and genders. (4)
Osteoporosis is a condition where you lose bone mineral density and bone mass as you age, increasing your risk of fractures. Cisgender women are more likely to develop osteoporosis. Research shows supplementing with magnesium improves bone mineral density in people with osteoporosis, reducing their risk of fractures. Evidence also links a high intake of magnesium with a lower risk of fractures for older adults of all genders. (4)
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In a review of multiple studies from 2009 to 2021, the correlations between high magnesium intake and high bone mineral density and the link between low magnesium levels and osteoporosis were repeatedly found. (12)
For older adults with a high risk of osteoporosis, it’s important to pack your diet with foods rich in magnesium, vitamin D, calcium, and protein. Medical professionals also recommend weight-bearing cardio exercise and resistance training for long-lasting bone health. (13)
Boosts Heart Health
One of magnesium’s essential functions is transporting calcium through your heart vessels, which prevents calcium buildup in your arteries. Evidence links magnesium deficiency with an increased risk of heart disease. (1)
Arteriosclerosis is a health condition where your arteries become thick and hardened, preventing the delivery of oxygen and blood through the rest of your body. Getting enough magnesium can help keep your arteries clear by moving the calcium along. (1)
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Low magnesium levels can contribute to an irregular heartbeat and increase your risk of heart failure, stroke, and other cardiovascular diseases. (4)
May Help Regulate Blood Pressure
Magnesium may help regulate your blood pressure due to calcium transport and because magnesium increases nitric oxide production in your body. Nitric oxide increases vasodilation — the widening and relaxing of your blood vessels. Better vasodilation improves your blood flow and can lower your blood pressure. (14)(15)
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Although magnesium helps regulate blood pressure, studies show that magnesium supplements alone are not enough to help treat high blood pressure or hypertension. Medical professionals recommend increasing magnesium and potassium while lowering dietary sodium and eating a healthy diet packed with fruits and vegetables. (16)
May Help Regulate Blood Sugar Levels
Magnesium plays a role in metabolizing blood sugar (glucose). Low magnesium levels have been linked with high blood sugar and insulin resistance, which can put you at a higher risk for type 2 diabetes. Getting enough magnesium may improve insulin sensitivity, regulate blood sugar levels, and lower your risk of type 2 diabetes. (2)(4)
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According to The American Diabetes Association, supplementing with magnesium may not be enough to regulate blood sugar levels and improve glucose control for people with type 2 diabetes. They recommend medical nutrition therapy (MNT) for personalized nutrition guidance on dietary strategies to manage type 2 diabetes. (17)
Your Takeaways
Let’s sum it up — here are some key takeaways about how magnesium can boost your health and training sessions.
- Magnesium is an essential mineral that plays a role in over 300 enzyme processes in your body, including energy production, muscle and nerve function, protein synthesis, and cardiovascular functions.
- You can get magnesium from food sources including nuts and seeds, leafy greens, legumes, whole grains, and dark chocolate. You can also take magnesium supplements.
- Magnesium plays a role in energy production and helps create ATP for intense activities like powerlifting. It may also ease muscle soreness and boost muscle recovery.
- Magnesium can help calm your central nervous system, reduce stress, and improve sleep.
- Some evidence shows magnesium may help treat migraine headaches.
- High magnesium levels have been repeatedly shown to correlate with high bone mineral density, which can reduce the risk of osteoporosis and fractures in older adults.
- Magnesium is essential for transporting calcium, keeping your arteries clear, reducing your risk of heart disease, and boosting your heart health.
- Magnesium plays a role in regulating blood pressure and blood sugar levels. For people with hypertension or type 2 diabetes, supplementing with magnesium alone is not enough for treatment.
The Essential Mineral
Magnesium is vital for hundreds of systems in your body, and many athletes may be deficient without knowing it. Packing your diet with magnesium-rich foods can help you reach the recommended daily amount. Having enough magnesium can improve your athletic performance, reduce stress, help you sleep at night, and fight migraine headaches.
High magnesium levels can also protect your bones and heart health while lowering your risk of chronic diseases. It’s not a fancy supplement — just an essential mineral that could make a big difference in your health.
FAQs
Here, we’ll answer some common questions on the benefits of magnesium.
It’s best to have magnesium every day by eating magnesium-rich foods. If you’re considering adding a supplement, consult a healthcare provider first.
The best form of magnesium may depend on your individual body and needs. However, magnesium citrate is popular because it can be quickly absorbed.
Magnesium may improve athletic performance and sleep, reduce migraine headaches, improve bone and heart health, and help regulate blood pressure and blood sugar levels.
Try to reach the recommended daily amount through food first, and add a supplement if you cannot. It’s best to consult with your doctor before deciding on the dosage.
References
- Schwalfenberg GK, Genuis SJ. The Importance of Magnesium in Clinical Healthcare. Scientifica (Cairo). 2017;2017:4179326.
- U.S. Department of Health and Human Services. Magnesium Fact Sheet for Health Professionals. National Institutes of Health.
- Rondanelli M, Faliva MA, Tartara A, Gasparri C, Perna S, Infantino V, Riva A, Petrangolini G, Peroni G. An update on magnesium and bone health. Biometals. 2021 Aug;34(4):715-736.
- Al Alawi AM, Majoni SW, Falhammar H. Magnesium and Human Health: Perspectives and Research Directions. Int J Endocrinol. 2018 Apr 16;2018:9041694.
- Volpe SL. Magnesium and the Athlete. Curr Sports Med Rep. 2015 Jul-Aug;14(4):279-83.
- Zhang Y, Xun P, Wang R, Mao L, He K. Can Magnesium Enhance Exercise Performance? Nutrients. 2017 Aug 28;9(9):946.
- Garrison SR, Korownyk CS, Kolber MR, Allan GM, Musini VM, Sekhon RK, Dugré N. Magnesium for skeletal muscle cramps. Cochrane Database Syst Rev. 2020 Sep 21;9(9):CD009402.
- Reno AM, Green M, Killen LG, O’Neal EK, Pritchett K, Hanson Z. Effects of Magnesium Supplementation on Muscle Soreness and Performance. J Strength Cond Res. 2022 Aug 1;36(8):2198-2203.
- Zhang Y, Chen C, Lu L, Knutson KL, Carnethon MR, Fly AD, Luo J, Haas DM, Shikany JM, Kahe K. Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study. Sleep. 2022 Apr 11;45(4):zsab276.
- Allen MJ, Sabir S, Sharma S. GABA Receptor. [Updated 2023 Feb 13]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-.
- Volpe SL. Magnesium in disease prevention and overall health. Adv Nutr. 2013 May 1;4(3):378S-83S.
- Rondanelli M, Faliva MA, Tartara A, Gasparri C, Perna S, Infantino V, Riva A, Petrangolini G, Peroni G. An update on magnesium and bone health. Biometals. 2021 Aug;34(4):715-736.
- Benedetti MG, Furlini G, Zati A, Letizia Mauro G. The Effectiveness of Physical Exercise on Bone Density in Osteoporotic Patients. Biomed Res Int. 2018 Dec 23;2018:4840531.
- Fiorentini D, Cappadone C, Farruggia G, Prata C. Magnesium: Biochemistry, Nutrition, Detection, and Social Impact of Diseases Linked to Its Deficiency. Nutrients. 2021 Mar 30;13(4):1136.
- Houston M, Hays L. Acute effects of an oral nitric oxide supplement on blood pressure, endothelial function, and vascular compliance in hypertensive patients. J Clin Hypertens (Greenwich). 2014 Jul;16(7):524-9.
- Houston M. The role of magnesium in hypertension and cardiovascular disease. J Clin Hypertens (Greenwich). 2011 Nov;13(11):843-7.
- Evert AB, Boucher JL, Cypress M, Dunbar SA, Franz MJ, Mayer-Davis EJ, Neumiller JJ, Nwankwo R, Verdi CL, Urbanski P, Yancy WS Jr; American Diabetes Association. Nutrition therapy recommendations for the management of adults with diabetes. Diabetes Care. 2013 Nov;36(11):3821-42.
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