Level Up Your Health: Benefits of Magnesium Supplements for Men

Men who are highly active or have busy and stressful lifestyles can particularly benefit from magnesium supplements. They can fill the gaps that even a healthy diet can leave behind and support a calming evening routine and restorative night’s sleep.

Many customers use magnesium supplements to sleep better, wake up feeling more refreshed and to help with muscle cramps or restless legs. However, the benefits can extend to better energy levels, lower stress and improved overall wellbeing and sexual health. Explore how men should use magnesium supplements as part of a healthy lifestyle.

Do you get enough magnesium?

The average male needs around 400-420mg of magnesium per day, which is approximately equivalent to 3 handfuls of pumpkin seeds or 6 tbsp of hemp seeds. However, the amount of magnesium you get from food varies because 20% of Irish soils are deficient.

Other good sources of magnesium include cashew nuts, chia seeds, almonds, cooked spinach, green, leafy vegetables, dark chocolate and whole grains. Refer to the table below for how much you need to meet your daily needs. While it’s usually best to get your nutrients from food, it can be harder to get the balance right.

Common signs of magnesium deficiency in men

The early signs of magnesium deficiency can point to various more serious health concerns, so you should always speak to a healthcare professional for tests and a diagnosis. However, low magnesium levels can contribute to several of the following symptoms.

• Fatigue and low energy levels
• Muscle cramps, spasms, twitches or weakness
• Tremors, numbness or tingling (indicative of nerve conduction problems)
• Sleep issues and insomnia
• Mood or personality changes
• Loss of appetite, nausea or vomiting

Essential health benefits of magnesium for men

Supporting exercise and muscle function

Magnesium is directly linked to muscle function, protein synthesis and energy metabolism, making it an important component for athletic recovery and sport performance. Magnesium is a proven cofactor in more than 300 enzymatic reactions. 

In the muscles, calcium helps trigger a contraction. Magnesium, on the other hand, is a calcium channel blocker, so it contributes to the muscle relaxation phase. Both are essential for normal muscle function. Without a healthy balance of essential minerals, you may experience twitching, cramping or spasming.

Enhancing sleep quality

Magnesium may support sleep by helping calm the nervous system, aiding muscle relaxation and influencing neurotransmitter activity. A deficiency shortens sleep duration and contributes to the onset of sleep disorders.

Stress management

Magnesium is heavily involved in nervous system regulation. A 2016 systematic review found that five out of seven reports showed positive effects of magnesium supplementation on self-reported anxiety.

Secondary benefits

When you have enough, good quality sleep, a normally functioning metabolism and nervous system, it can boost your overall energy levels and contribute to lower stress. Overall, this helps create the right conditions for a healthy libido and normal testosterone production. However, there is no direct evidence supporting the use of magnesium supplements for boosting sex hormone production.

Do you need magnesium supplements?

Generally, magnesium supplementation could enhance muscle function, recovery, sleep quality and stress if you are deficient. High cortisol levels (stress hormones) can also deplete certain nutrients, including magnesium.

Magnesium supplements could benefit men where the following criteria apply:

• You are highly active: magnesium malate supports muscle recovery
• Your lifestyle is stressful: stress depletes minerals, and magnesium glycinate could have a calming effect.
• You are deficient in magnesium or have low levels
• You often get less than 8 hours of sleep: magnesium may help to improve sleep quality and decrease sleep latency (how long it takes to fall asleep).
• You experience occasional insomnia: studies show that magnesium deficiency contributes to sleep disorders, such as insomnia.
• You experience occasional muscle cramps or twitches: magnesium is an often-forgotten electrolyte.

DISCLAIMER: Magnesium supplements are designed to treat low levels of magnesium not to replace a healthy, balanced diet and lifestyle.

Which is the best type of magnesium supplement?

The type of magnesium you get in supermarket supplements and multivitamins tends to come from magnesium oxide or magnesium sulphate. These provide a high amount of elemental magnesium, but they are poorly absorbed and can cause digestive discomfort in some people.

Some better alternatives can be purchased from pharmacies and are generally better absorbed, tolerated and provide tangential benefits.

Magnesium glycinate (also bisglycinate)

Magnesium glycinate contains the amino acid glycine, which protects the magnesium from reactive molecules in the digestive tract and aids absorption into the bloodstream. It is generally well-tolerated and highly bioavailable. Glycine also plays a crucial role in nervous system function, which is why it is preferred for relaxation, sleep and anxiety.

Natures Plus Magnesium Glycinate

Magnesium citrate

Also highly bioavailable, magnesium citrate is a salt of magnesium and often needs to be dissolved in water before taking. This form has osmotic laxative effects, which can be helpful for treating occasional constipation. It is also an effective way to boost low magnesium levels.

MAG365 Magnesium Supplement

Magnesium taurate

In this form, magnesium is bound to the amino acid taurine, which has heart-protective effects, supports athletic performance and cognitive function. It is generally stipulated that magnesium taurate could be helpful for cardiovascular health, fitness and productivity. However, there is currently not enough research to support this hypothesis.

For more information, explore chelated vs non-chelated magnesium.

Magnesium malate

Malic acid is a key player in the Krebs Cycle, enabling normal energy-yielding metabolism and athletic recovery. It could be preferable for men who live more active lifestyles.

Revive Active Magnesium Complex

Choosing the right form of magnesium for you

• Magnesium glycinate: well tolerated and highly bioavailable, well-researched and best suited to sleep, stress and psychological health.
• Magnesium citrate: Highly bioavailable, treats low magnesium levels but has a mild laxative effect. May be beneficial if you have infrequent bowel movements or occasional constipation.
• Magnesium taurate: May help with heart health and exercise performance, but evidence is limited and less well-researched. It is generally safe and well-tolerated.
• Magnesium malate: could be beneficial for highly active individuals who want to prioritise exercise recovery, but again, more research is required to prove its fitness benefits.

Frequently Asked Questions:

Are there any side effects men should be aware of when taking magnesium supplements?

The most common side effects of magnesium supplementation are digestive discomfort and loose stools (particularly if you are taking magnesium citrate). The signs of magnesium toxicity are more serious, including muscle weakness, low blood pressure and light-headedness or mood changes.

Is it safe for men to take magnesium supplements every day?

Magnesium is generally safe to take as long as your daily intake does not exceed 400-450mg from both your supplement and regular diet.

Does magnesium actually work as well as everyone says it does?

Magnesium supplements are well-researched, but they are designed to treat magnesium deficiencies. Unless you have low levels of magnesium, the effects may be minimal.

What benefits have users experienced from taking magnesium?

Across Meaghers’ most popular magnesium supplements, customers most often describe better sleep, fewer night-time disturbances, calmer evenings and improved muscle relaxation. Reviews highlight people “sleeping like a baby”, waking less often, feeling more rested, and experiencing relief from leg cramps or restless legs. Some also mention improved energy, reduced tiredness and an easier daily routine. Overall, most people say it helps them wind down, sleep more deeply and wake up feeling refreshed.