Magnesium doesn’t make the headlines like creatine, caffeine, or protein, but it’s quietly one of the most important nutrients for long-term health and performance. In fact, it’s involved in over 300 enzymatic reactions in the body, influencing energy production, nerve function, muscle contraction, and bone strength.
Despite this, population data consistently shows that many adults, especially athletes, older adults, and those with higher training demands, fall short of their daily magnesium needs. For some, this can impact recovery, blood sugar control, cardiovascular health, and even bone density over time.
What Does the Research Actually Say?
Clinical research consistently supports magnesium supplementation for:
Blood pressure regulation: modest but clinically meaningful reductions in both systolic and diastolic blood pressure.
Inflammation control: reductions in CRP and post-exercise IL-6, indicating systemic anti-inflammatory effects.
Glycaemic control: improved glucose regulation in those with, or at risk of, type 2 diabetes.
Bone health: improved bone mineral density and reduced fracture risk in older adults with low intake.
Recovery support: lower perceived muscle soreness following training.
Other potential benefits, such as improvements in sleep, anxiety, mood, and cognition, are promising but remain inconsistent across trials, placing them in the “context-dependent” or “niche” category.
RDI and Supplementation Guidelines
RDI: 400–420 mg/day for men, 310–320 mg/day for women.
Effective supplemental dose: 250–350 mg/day of elemental magnesium. Best-absorbed forms include magnesium citrate, glycinate, and malate.
Upper Limit (UL): 350 mg/day from supplements only (food sources don’t count toward this cap).
Clinical trials: often use 400–500 mg/day safely, though poorly absorbed forms like oxide tend to cause gastrointestinal upset.
Food First, Always
Whole foods remain the best source of magnesium. Nuts, seeds, legumes, leafy greens, and whole grains are all rich sources. Yet nearly half of adults still fail to meet the RDI, especially those eating heavily processed diets. For individuals with higher requirements or limited intake, supplementation may bridge the gap.
Who Benefits the Most?
Athletes with higher sweat and energy demands.
Older adults at risk of osteoporosis and fractures.
People with insulin resistance or type 2 diabetes risk.
Anyone with consistently low dietary magnesium intake.
For athletes who already meet their needs through diet, supplementation may not provide a noticeable performance boost. However, for the large proportion of people falling short, optimising magnesium intake is one of the simplest, most cost-effective strategies to improve recovery, performance, and long-term health.
If you’re serious about optimising your performance, recovery, and long-term health, getting the fundamentals right is key. At The Bodybuilding Dietitians, we take an evidence-based approach to nutrition coaching, helping athletes and health-conscious individuals tailor strategies like supplementation, training, and recovery to their unique needs. Reach out below!