Last updated: October 2026
Active people may need a little more magnesium, as hard training increases losses in sweat and urine by an estimated 10 to 20%. Magnesium contributes to normal muscle function, electrolyte balance and energy-yielding metabolism. Supplements mainly help athletes who are low in it; reviews find little performance benefit if your intake is already adequate. Glycinate is a gentle, well-absorbed form.
Below: why athletes need magnesium, what the research shows for performance and recovery, why glycinate, dose and timing, food sources and safety.
Why active people need magnesium
Magnesium is involved in energy production, muscle contraction and relaxation, and fluid balance. A 2006 review estimated that strenuous exercise increases magnesium needs by 10 to 20% because of extra losses. Athletes who restrict food to make weight, or eat few whole grains, nuts, seeds and greens, are most likely to fall short. See signs of magnesium deficiency.
Our pick
Magnesium Glycinate Sleep Complex
Magnesium Glycinate Sleep Complex is a berry drink powder with 290mg of magnesium a scoop from bisglycinate and citrate, plus glycine and L-theanine. Magnesium contributes to a reduction of tiredness and fatigue.
Add Magnesium Glycinate Sleep Complex to bag See ingredients and reviews
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View productDoes magnesium improve performance or recovery?
| Study | What it found |
|---|---|
| Review, 2017 | Magnesium supplements may improve performance in people who are low in magnesium; benefits in people with adequate intake are unclear |
| Soreness trial, 2022 (22 young adults) | 350mg a day for 10 days reduced muscle soreness and improved perceived recovery after weight training |
| Cramps, Cochrane 2020 | No trials yet in exercise cramps; unlikely to help night cramps in older adults |
So magnesium is about filling a gap rather than a performance boost. See magnesium for muscle pain and magnesium for cramps.
Why glycinate?
| Form | For active people |
|---|---|
| Glycinate (bisglycinate) | Well absorbed and gentle on the stomach, so less likely to cause loose stools around training |
| Citrate | Well absorbed; can loosen stools, best away from sessions |
| Oxide | Poorly absorbed; most likely to upset the stomach |
Our Magnesium Glycinate Sleep Complex combines bisglycinate and citrate with glycine, L-theanine and botanicals, giving 290mg of magnesium per serving as an evening drink, to fit the recovery part of your day. See types of magnesium and magnesium glycinate.
The FSA’s 10mg a day figure for CBD is precautionary advice rather than a legal limit, set while longer-term safety research continues. At Evopure we think it is a very cautious figure, and many adults use more. If you go above it, increase slowly, and check with your GP or pharmacist first if you take any medication.
Dose and timing for training
- Daily needs: 300mg (men) or 270mg (women), mostly from food, says the NHS; heavy training may raise needs a little.
- Supplements: 400mg a day or less is unlikely to cause harm.
- Timing: evening suits most people, away from hard sessions to avoid stomach upset. See best time to take magnesium.
- Sleep: most recovery happens overnight. See magnesium for sleep and late-night sport and sleep.
Food first
Good training-friendly sources include oats, wholemeal bread, brown rice, beans and lentils, nuts and seeds (pumpkin seeds especially), spinach, bananas and dark chocolate. A diet built around these usually covers your needs; a supplement is a backup.
Safety and anti-doping
- Loose stools are the main side effect at higher doses.
- Kidney disease: don’t take magnesium supplements without medical advice.
- Medicines: separate from some antibiotics and osteoporosis medicines.
- Tested athletes: magnesium isn’t banned, but any supplement carries a small contamination risk. Check batch-tested products and UK Anti-Doping guidance. If you also use CBD, see CBD for athletes and CBD and HRV for runners.
- Pregnancy and breastfeeding: we don’t recommend our products during pregnancy or breastfeeding.
Related guides
- Beetroot juice for runners and active people.
- For what the trials show on ZMA, see magnesium and zinc for training and testosterone.
- Training hard? See what the evidence says about creatine for strength and power.
- Zinc: foods, forms and the 25mg limit.
- For everyday amounts, food sources and safety, see our guide to magnesium for men.
- A 2025 trial found a magnesium gel did no better than placebo for soreness after running; more in our magnesium spray guide.
- Many gym-goers buy magnesium from sports brands; see Myprotein magnesium for the forms and amounts in its range.
- For a sports-tested example, see Healthspan Elite Magnesium Plus and its other magnesium.
- Many active people add a post-workout massage too: our CBD muscle balm guide covers balm vs cream vs muscle rub.
- Glycinate is bulky, so a magnesium glycinate powder can fit a full serving into one scoop instead of several capsules.
Sources 4
- Nielsen FH, Lukaski HC. Update on the relationship between magnesium and exercise. Magnes Res, 2006.
- Zhang Y et al. Can magnesium enhance exercise performance? Nutrients, 2017.
- Reno AM et al. Effects of magnesium supplementation on muscle soreness and performance. J Strength Cond Res, 2022.
- NHS. Vitamins and minerals: magnesium.
