The Role of Magnesium in Performance and Recovery
Most Australians aren't getting enough magnesium — even those who eat well and train consistently. Here's why it matters more than you think.
The Role of Magnesium in Performance and Recovery
In countries with an abundant food supply, such as Australia and New Zealand, malnutrition may seem like a distant problem. Yet deficiencies in key minerals, including magnesium, remain surprisingly common, even among people who eat consciously and exercise regularly. But why is malnutrition still prevalent in developed countries? Or even the double burden of not meeting the recommended nutrition intakes and suffering from diet-related chronic diseases?
According to research, there can be three reasons for it:
- A large portion of the diet consists of ultra-processed foods, which are high in saturated fat, sodium, and sugar, but also low in nutrients.
- Affordability, refined ingredients can be cheaper than their whole-food counterparts.
- Growing interest in sustainability and plant-based diets has increased the consumption of meat and dairy alternatives, such as veggie burgers or plant-based milk. However, these products may not contain the same quantity or quality of nutrients as their animal-based counterparts. Many consumers have reported being unaware of these nutritional differences, which can lead to unintentional gaps in nutritional intake.
How is this related to magnesium? There is inadequate dietary intake of magnesium, among other vitamins and minerals, in Australia and New Zealand.
Effects of Magnesium on Performance and Muscle Soreness
Magnesium plays a critical role in the human body, and it participates as a cofactor in more than 600 enzymatic reactions. Magnesium is also needed for mitochondrial adenosine triphosphate synthesis (ATP) and energy production. ATP is the energy currency of cells, and without it, most cellular processes would not be possible. ATP participates in, for example, intracellular signalling, DNA synthesis, active transport, and muscle contraction.
Magnesium can reduce muscle soreness and improve recovery after exercise, which directly supports training consistency and performance over time. Magnesium deficiency, on the other hand, has been shown to diminish physical performance, making adequate intake particularly important for those training regularly. Therefore, athletes and highly active people are recommended to add a magnesium supplement to their diets.
Magnesium, PMS, and Performance
The hormonal changes during the menstrual cycle affect many physiological functions and training performance. Several studies have reported fluctuations in mineral concentrations, including magnesium, across the menstrual cycle. Magnesium supplementation during the luteal phase may help reduce PMS symptoms, while in sports science literature it is sometimes recommended during the follicular phase to support energy production and recovery. Research suggests that maintaining sufficient magnesium throughout the entire cycle matters most.
Bioavailability of Magnesium, and Which Form to Choose?
The bioavailability of magnesium means the proportion of magnesium that the body can absorb, and depending on the magnesium supplement, there are differences in absorption. Magnesium supplements can be divided into organic and inorganic compounds. For example, magnesium citrate and magnesium glycinate are organic forms of magnesium. On the other hand, magnesium oxide and magnesium chloride are inorganic forms. Organic forms of magnesium are better absorbed than inorganic forms.
Different forms of magnesium and their common uses:
Magnesium citrate: an organic form that is efficiently absorbable. It can be used for treating magnesium deficiency, and it is a stomach-friendly option.
Magnesium glycinate is an organic form and is also considered a stomach-friendly option. It is also known for having calming effects.
Magnesium chloride is an inorganic form of magnesium, and it is commonly applied topically because it can be absorbed through the skin. Magnesium chloride can be used for muscle relaxation.
Magnesium oxide: an inorganic form of magnesium, which has low solubility, thus low absorption. It is often used for relieving constipation rather than as a supplement to treat magnesium deficiency.
For anyone serious about performance, magnesium is one of the few supplements that works on multiple fronts simultaneously: energy production, muscle recovery, and hormonal balance. Choosing the right form ensures your body can actually absorb and use it where it matters most.
FAQ:
When is the best time to take magnesium for performance?
For active people, magnesium is best taken approximately two hours before training. This allows the body to absorb and utilise it during exercise, supporting energy production and muscle function. For those primarily using magnesium to support sleep and recovery, evening intake is a practical option.
Does training increase magnesium needs?
Yes. Physically active individuals have a magnesium requirement approximately 10–20% higher than sedentary people. This means that even a balanced, nutrient-rich diet might not be sufficient for someone training regularly.
Which form of magnesium is best for performance?
There is no single best form; it depends on your goal. Magnesium citrate is a well-absorbed option for correcting general deficiency. Magnesium glycinate is better suited for those dealing with high training loads, stress, or disrupted sleep, as glycine also supports relaxation and recovery. For localised muscle soreness, magnesium chloride applied topically is a common choice. Knowing your primary goal helps you choose the form that works best for you.
This article is for informational purposes only and is not intended as medical advice. If you have concerns about magnesium deficiency, consult a qualified healthcare professional.
References:
Cepeda V., Ródenas-Munar M., Garcia S., Bouzas C., Tur J., 2025. Unlocking the Power of Magnesium: A Systematic Review and Meta-Analysis Regarding Its Role in Oxidative Stress and Inflammation. Accessed 11.3.2026. https://www.mdpi.com/2076-3921/14/6/740
Dullo P., Vedi N., 2008. Changes in serum calcium, magnesium and inorganic phosphorus levels during different phases of the menstrual cycle. Accessed 11.3.2026. https://journals.lww.com/jhrs/fulltext/2008/01020/
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Kapper C., Oppelt P., Ganhör C., Gyunesh A., Arbeithuber B., Stelszl P., Rezk-Füreder M. 2024. Minerals and the Menstrual Cycle: Impacts on Ovulation and Endometrial Health. Accessed 12.3.2026. https://pmc.ncbi.nlm.nih.gov/articles/PMC11013220/
Nolden A., Forde C. 2023. The Nutritional Quality of Plant-Based Foods. Accessed
11.3.2026. https://www.mdpi.com/2071-1050/15/4/3324
Reno A., Green M., Killen L., O’Neal E., Pritchett K., Hanson Z., 2022. Effects of Magnesium Supplementation on Muscle Soreness and Performance. Accessed 11.3.2026. https://journals.lww.com/nsca-jscr/fulltext/2022/08000/
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Starck C., Cassettari T., Beckett E., Marshall S., Fayet-Moore F. 2024. Priority nutrients to address malnutrition and diet-related diseases in Australia and New Zealand. Accessed 11.3.2026. https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1370550/full#ref20
Tarsitano M., Quinzi F., Folino K., Greco F., Oranges F., Cerulli C., Emerenziani G., 2024 Effects of magnesium supplementation on muscle soreness in different type of physical activities: a systematic review. Accessed 11.3.2026. https://pmc.ncbi.nlm.nih.gov/articles/PMC11227245/#Sec8
