If you didn’t already know, magnesium is essential for overall health and performance. It’s involved in hundreds of bodily functions, including energy production and muscle recovery.
So, it goes without saying that maintaining your magnesium levels is essential if you’re an athlete or want to live a healthier lifestyle. It supports peak performance, enhances recovery, and helps sustain energy throughout the day.
But that’s not all: magnesium is essential for energy production, regulates muscle and nerve function, and aids in maintaining healthy bones. It’s also a key factor in improving endurance and reducing muscle cramps.
Yet, despite its importance, many people don’t get enough magnesium through their diet, which is why supplementation is beneficial.
Today, we’ll examine 3 supplements to help boost your magnesium intake: Magnesium Bisglycinate, Electrolyte Balance, and Magnesium Complex Advanced.
Each supplement offers unique benefits to help you maximise the impact of your magnesium intake.
What is Magnesium, and Why is it Important?
Magnesium is an essential mineral your body relies on for various functions. For example, it plays a vital role in energy production, helping to convert food into adenosine triphosphate (ATP) [1].
Magnesium is also necessary for muscle and nerve function, regulating muscle contractions and allowing muscles to relax after exercise [2].
Additionally, magnesium is involved in transmitting nerve signals, impacting everything from movement to cognitive function [3], and it aids in maintaining strong bones by helping your body absorb calcium [4].
Fact 💡: Magnesium’s role in bone health helps reduce the risk of injury and supports long-term mobility [5].
Finally, magnesium promotes cardiovascular health and reduces the risk of heart-related issues [6] — all while contributing to mental well-being by balancing stress hormones, promoting relaxation, and improving sleep quality [7].
|
Function |
Impact |
|
Muscle Function |
Supports contraction and relaxation |
|
Energy Production |
Involved in ATP synthesis |
|
Nervous System |
Balances neurotransmitters, reduces stress |
|
Bone Health |
Helps with calcium absorption |
Many people, especially athletes, don’t get enough magnesium from diet alone. The following factors can deplete magnesium levels:
So, recognising the signs of magnesium deficiency is essential for maintaining the best health and increasing workout performance (more on that later).
Benefits of Magnesium for Athletes
Magnesium is vital in athletic performance, offering numerous benefits for better health and improved physical capabilities.
As mentioned above, one such benefit is preventing muscle cramps [8] — which can ruin a workout session or even competition.
Furthermore, magnesium aids hydration and maintains electrolyte balance so that you can perform at your best without the risk of dehydration.
Here are some specific benefits of magnesium for athletes:
- Enhances endurance by reducing muscle fatigue.
- Supports protein synthesis for muscle growth and repair.
- Aids hydration and electrolyte balance.
Additionally, magnesium has anti-inflammatory properties that help reduce exercise-induced inflammation — supporting quicker recovery times and improved performance in subsequent workouts [10].
In short, incorporating magnesium through diet or supplementation is essential if you’re an athlete looking to improve your training and performance.
Let’s take a closer look at some of the signs indicating you need to do this.
Signs of Magnesium Deficiency
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Magnesium deficiency can manifest in various ways. Common symptoms include:
- Muscle cramps.
- Fatigue.
- General weakness.
These signs will significantly impact your athletic performance and daily activities.
That said, other symptoms may include headaches, irritability, and sleep disturbances [11]. If you constantly feel tired or your mood swings often, low magnesium levels are likely a contributing factor — especially if you have an active lifestyle.
With this in mind, certain groups of people are at a higher risk of deficiency, including athletes who lose magnesium through sweat, individuals under stress, and those with poor dietary habits. Some medications can also interfere with magnesium absorption [12].
If you suspect you’re not getting enough magnesium, consult a healthcare professional for testing. Identifying and addressing a deficiency can (and likely will) improve your energy levels and recovery after workouts and even boost your performance.
Remember: supplementation is an effective way to meet your daily magnesium needs. You should also incorporate magnesium-rich foods into your diet. Some examples of foods high in magnesium are:
Now, without further ado, let’s look at the best magnesium supplements on the market.
1 - Magnesium Bisglycinate
Magnesium Bisglycinate is a highly effective magnesium supplement that combines magnesium with glycine, a non-essential amino acid. This chelated form has the best absorption and is one of the most bioavailable options on the market.
Fact 💡: Its high absorption rate means your body can utilise magnesium effectively.
One of the best features of Magnesium Bisglycinate is its gentle nature on your stomach. Unlike lower-quality magnesium supplements that can cause gastrointestinal discomfort or diarrhoea, this formulation is ideal for daily use.
In fact, it’s the safest choice if you’re looking to correct long-term deficiencies or have a demanding training routine.
Magnesium Bisglycinate contributes to a range of health benefits, including:
Each 303 mg serving provides 81% of your daily Nutrient Reference Intake of magnesium.
Magnesium Bisglycinate is clean, safe, and effective. It’s a smart choice for anyone seeking to optimise recovery, relaxation, and overall health.
2 - Electrolyte Balance
Electrolyte Balance is a blend of critical electrolytes that replenish and maintain hydration during exercise. It’s vital in regulating muscle contractions and supporting overall fluid balance and is an ideal choice for athletes often engaged in intense physical activity.
This supplement is essential if you’re following a low-carb or keto diet, as decreased carbohydrate intake can cause electrolyte levels to drop.
Did you know? With depleted glycogen stores, your body loses water and essential electrolytes [13].
An imbalance can lead to symptoms like leg cramps, dizziness, and fatigue.
Electrolyte Balance addresses these issues by providing the necessary electrolytes in the proper ratios, including:
- Sodium Chloride. Essential for nerve and muscle function, aiding in hydration [14].
- Magnesium Malate. Supports muscle function and may alleviate cramps [15].
- Potassium Chloride. Helps regulate blood pressure and muscle strength [16].
Restoring electrolytes gives you hydration, enhances energy levels, and supports sleep and brain function.
Even better, Electrolyte Balance is free from unnecessary fillers, manufactured in the UK and suitable for vegans and those with dietary restrictions.
3 - Magnesium Complex Advanced
Magnesium Complex Advanced is a comprehensive magnesium supplement formulated with 7 different forms of bioavailable magnesium.
It offers various health benefits, supporting everything from muscle function and energy production to nervous system health and bone strength. Each form of magnesium in this supplement is highly absorbable, too, so your body will absorb it effectively.
The combination of multiple magnesium types in this supplement allows for broad-spectrum support. For example, magnesium orotate aids in the construction of genetic material [17], and magnesium glycinate helps combat fatigue while supporting muscle and nerve health [18].
Other forms, like Magnesium Citrate, enhance mental well-being and energy, while Magnesium Malate supports protein synthesis and muscle function [19]. These forms are also gentle on the stomach, making this supplement ideal for daily use.
Magnesium Complex Advanced also includes magnesium citrate and Vitamin B6, which support bone health, antioxidant activity, and over 100 metabolic functions [20].
Each serving provides 329 mg of total magnesium, helping you meet your daily needs.
Choosing the Right Magnesium Product for You
With several magnesium supplements on the market, choosing the one that best suits your needs is challenging. Each product offers benefits, so the choice depends on your health goals and activity levels.
For example, if you’re looking for targeted recovery support, Magnesium Bisglycinate is an excellent choice. Its chelated form ensures superior absorption, making it highly effective for correcting deficiencies.
If you engage in intense physical activity or follow a low-carb or keto diet, you’ll benefit more from Electrolyte Balance. It’s designed to replenish electrolytes lost during exercise. It’s perfect for those who need to maintain balanced electrolytes during workouts.
Magnesium Complex Advanced is a full-spectrum choice for those seeking comprehensive magnesium support. With 7 forms of magnesium, it targets multiple areas, including muscle function, energy, bone health, and your nervous system.
Here’s a quick breakdown to help guide your choice:
- Magnesium Bisglycinate.Best for overall health, recovery, and absorption.
- Electrolyte Balance. Ideal for athletes focused on hydration and electrolyte maintenance.
- Magnesium Complex Advanced. Great for full-body magnesium support targeting multiple areas.
When selecting the right magnesium supplement, consider your activity level, health goals, and specific needs.
How to Maximise the Benefits of Magnesium
Combining supplements with a balanced diet rich in magnesium-containing foods is essential to getting the most out of magnesium.
As mentioned above, leafy greens like spinach and kale, nuts such as almonds and cashews, and seeds like pumpkin seeds are excellent natural sources of magnesium. Incorporating these into your daily meals can help maintain steady magnesium levels.
Hydration and adequate sleep are also essential in maximising magnesium’s benefits. Staying hydrated supports magnesium absorption, while proper rest aids muscle recovery and overall health.
Also, timing matters when it comes to supplementation. Taking magnesium in the evening can help you to relax and improve your sleep quality.
However, avoid over-supplementing, as excessive intake may lead to digestive discomfort. Stick to recommended dosages and spread your intake throughout the day if necessary.
Unlock Your Full Potential with Magnesium: Take the Next Step Today
Magnesium is vital to your health and performance, especially if you’re an athlete or lead an active lifestyle.
It supports energy production, improves muscle recovery, helps you maintain your magnesium levels, and can significantly enhance your endurance, hydration, and well-being.
Magnesium is especially important for athletes. It helps prevent cramps, supports protein synthesis for muscle growth, and reduces fatigue during intense workouts.
Beyond that, magnesium is crucial for mental health, allowing you to relax and sleep better.
So, if you're serious about improving your health and athletic performance, control your magnesium intake.
You can get targeted recovery with Magnesium Bisglycinate, better hydration with Electrolyte Balance, or full-body support with Magnesium Complex Advanced.
While you’re here, don’t forget to explore our other informative blog posts. You can take our quick quiz, too, to discover the perfect magnesium supplement for your lifestyle.
Plus, subscribe to us in just 4 simple steps to access the lowest prices and never run out of essential supplements.
References
[2] https://pubmed.ncbi.nlm.nih.gov/33009349/
[3] https://pmc.ncbi.nlm.nih.gov/articles/PMC6024559/
[5] https://pubmed.ncbi.nlm.nih.gov/34023805/
[6] https://pubmed.ncbi.nlm.nih.gov/22051430/
[7] https://www.ncbi.nlm.nih.gov/books/NBK507250/
[8] https://pmc.ncbi.nlm.nih.gov/articles/PMC8020016/
[10] https://pmc.ncbi.nlm.nih.gov/articles/PMC8838086/
[12] https://pmc.ncbi.nlm.nih.gov/articles/PMC6539869/
[13] https://pmc.ncbi.nlm.nih.gov/articles/PMC6019055/
[14] https://www.sciencedirect.com/topics/neuroscience/sodium-chloride
[15] https://www.healthline.com/nutrition/magnesium-malate
[17][18][19] https://www.healthline.com/nutrition/magnesium-types
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