Magnesium supplements, such as magnesium malate, can support muscle function, recovery and athletic performance if you have a magnesium deficiency. Unfortunately, many people donāt get enough of this essential mineral in their diet, which can contribute to fatigue, low mood and muscle cramps.
Some brands formulate magnesium supplements designed to keep you active and help you reach your fitness and wellbeing goals. This article explores the benefits of magnesium supplementation for muscles and the best choices for your needs, including the Womenās Running Awards 2025 winner.
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Understanding the role of magnesium in muscle function
There are five main electrolytes that the body requires to function: sodium, chlorine, potassium, calcium and magnesium. The primary functions of these charged mineral ions are nerve conduction, muscle contraction, neuromuscular transmission (nerves communicating with muscles) and maintaining hydration. However, electrolyte balance is essential for patients with high blood pressure.Ā Ā
Sodium and chlorine make up table salt, which most of us consume enough of daily. Calcium, potassium and magnesium are found in food such as dairy, greens, fruit, seeds, whole grains and pulses.
Because it's a less abundant mineral in the body, magnesium is often overlooked. Yet it is essential for over 300 processes in the body, including muscle function. As many as sixty percent donāt get enough magnesium.Ā
Magnesium allows muscles to relax (itās like a chemical off switch for your muscle fibres), contributes to normal energy production and plays a role in muscle protein synthesis in older adults. It may also help with muscle cramps. Magnesium supplements can be helpful for maximising athletic performance and keeping up with the demands of everyday life.Ā
Who should consider taking a magnesium supplement?
Getting enough magnesium can be particularly helpful for physically active individuals if you prioritise performance and recovery. However, it is only necessary to use a supplement if your diet doesnāt contain enough magnesium for your bodyās needs ā this can happen to anyone, regardless of your lifestyle.Ā
Over half of people donāt get enough magnesium in their daily diet. Foods like black beans, almonds, cashews, dark chocolate and leafy green vegetables contain this essential mineral but it can be challenging to ensure you get enough consistently, which is where a supplement can help.
There are other factors that affect your nutrient status, like stress. The stress hormone, cortisol, triggers the excretion of magnesium (and other nutrients), depleting your stores, decreasing your resilience to stress. Taking a supplement may help to break this cycle and rebalance your nutrient profile.
Which is the best form of magnesium to take for muscles?
There are so many options to choose from when it comes to magnesium supplements ā magnesium glycinate, magnesium citrate, malate or threonate. The best option is one that increases your magnesium levels the most effectively, with a minimal risk of side effects. However, there are some specific benefits to certain forms of magnesium, especially chelated magnesium. Learn about chelated magnesium supplements here.
- Magnesium glycinate: combined with glycine amino acids, this form is well tolerated and highly bioavailable. It has reported benefits for sleep and stress reduction.
- Magnesium citrate: this form is still highly bioavailable, and effectively boosts magnesium levels but due to its mild laxative effects, it may be more helpful for those looking for digestive benefits.
- Magnesium malate: this form is bound to malic acid ā a key component in the Krebs cycle. This means that it not only supplies highly bioavailable magnesium but can also support metabolism, performance and recovery.
Many magnesium supplements contain a blend of forms to improve tolerance, but if you could only choose one for muscle health, it should be magnesium malate.
The ultimate magnesium supplements for muscles
One of our favourite supplement brands ā Revive Active ā has refined a beneficial blend of three magnesium types and vitamins to support muscle function, the nervous system and bone health for overall well-being and recovery. The Magnesium Complex formula contains a high daily dose of elemental magnesium per two capsules (250mg), including B vitamins for normal psychological function and energy-yielding metabolism, ideal for active individuals. This supplement contains:
āĀ Ā Ā Ā Ā Magnesium glycinate
āĀ Ā Ā Ā Ā Magnesium taurate
āĀ Ā Ā Ā Ā Magnesium malateĀ
āĀ Ā Ā Ā Ā Vitamin B1Ā
āĀ Ā Ā Ā Ā Vitamin B6Ā
If youāre looking for high strength and ultra-high bioavailability, then you can find these in Zookiās Liposomal range. The liposomal technology gives the magnesium glycinate a direct route into your cells and bloodstream, meaning you can benefit from 4x higher magnesium absorption for the maximum effect of magnesium supplementation.
Or, try it as part of the recovery bundle with curcumin capsules.
Our final recommendation is the magnesium glycinate capsules by Natureās Plus. They offer amazing value supplements and only the purest ingredients. This supplement contains over 200mg highly bioavailable magnesium glycinate and no unnecessary fillers. .
Shop Natureās Plus Magnesium.
Frequently Asked Questions
How much magnesium should you take for leg cramps?
It is generally safe to consume between 200 and 400mg of magnesium per day to ease skeletal muscle cramps. Seek medical advice if your cramps persist and do not exceed the recommended dietary allowance.Ā Be careful not to use magnesium oxide-enriched bath salts while taking a magnesium supplement or you could risk an adverse event.
Do magnesium supplements really work for muscle cramps?
There is limited evidence for the beneficial effects of oral magnesium for easing muscle cramping in non-deficient individuals. However, since magnesium is essential for muscle recovery and function, and the general population find it hard to consume enough, it can be a safe bet to use a supplement. If you have nocturnal leg cramps, a magnesium supplement may not be helpful.
Should pregnant women take magnesium supplements?Ā
Always consult a medical professional before taking a new supplement or dosage during pregnancy. However, magnesium is often helpful for sleep issues, leg cramps (restless leg syndrome), mood instability and constipation ā common complaints during pregnancy.Ā
Can magnesium supplements help relieve muscle cramps in children?
Magnesium supplements can be helpful for children who have a confirmed deficiency and ensure the right dosage for the childās needs. However, it is highly recommended to seek advice from a medical professional about supplementing in children. A child-formulated supplement can be the safest option such as this flavoured magnesium drink.
