Stronger, Faster and Less Sore: Here’s How Magnesium Helps

Still sore days after your workout?

Whether you're strength training, cycling, or chasing down a personal best, post-workout muscle soreness and slow recovery can stall your momentum. While many sport-lovers and fitness enthusiasts chalk it up to part of the process, research shows that magnesium can help your body bounce back faster.¹

Magnesium might not get much attention, but it can have a huge impact on athletic performance, muscle function, and recovery. In this article, we’ll break down how it works in your body, why active people tend to need more of it, and how you can use it to support your training and recovery.

What Happens to Magnesium When You Exercise? Let’s Break It Down.

We asked one of our trusted Healthcare Practitioners to explain magnesium’s role during a workout, and they gave us a great analogy that clicked.

Picture your body as a busy city. Your muscles are like factories, magnesium is the delivery truck, and your blood plasma is the central warehouse that keeps everything stocked. When you start exercising, those muscle factories shift into high gear, they need more raw materials, and magnesium is a big one. So, your body calls in reinforcements. If the warehouse supply (your blood plasma) starts to run low, magnesium gets pulled from your bones, your long-term storage. Meanwhile, red blood cells act like couriers, rushing magnesium exactly where it’s needed, right when it’s needed.

It’s a smart, coordinated system, but it only runs smoothly if your magnesium levels are already in good shape. That’s why keeping your magnesium topped up is so important for performance and recovery.

Why Magnesium Is a Must-Have for Active Bodies

Magnesium plays a role in over 300 enzymatic reactions in the body, including muscle contraction, energy production, and protein synthesis. It helps regulate muscle contractions by acting as a natural calcium blocker. When calcium enters muscle cells, it stimulates the muscle to contract.¹,²

Magnesium competes with calcium for these entry points, helping muscles relax after contraction. Without enough magnesium, muscles may contract too much, leading to cramps and spasms.

If you're pushing your body physically, your need for this mineral increases significantly.¹,² In fact, studies suggest that athletes and those doing intense exercise may require 10–20% more magnesium than their sedentary peers.¹ That’s because sweating, urination, and cellular activity during and after exercise all contribute to magnesium loss. Without enough magnesium, your muscles are more likely to feel sore, stay tight, and fatigue quickly, making recovery slower and training less effective.¹

Top 3 Benefits of Magnesium for Athletes

Here’s how magnesium can elevate your training routine and help you feel stronger, faster, and more resilient:

1. Reduced Muscle Soreness
Magnesium helps to reduce Delayed Onset Muscle Soreness (DOMS), the kind of stiffness and pain that kicks in 24 to 72 hours after a hard session. In simple terms: less discomfort, faster return to training, and better consistency.¹

2. Faster Recovery and Better Performance
Magnesium supports energy metabolism and the removal of lactate from muscles after intense activity. Athletes supplementing with magnesium often report better perceived performance and faster recovery between workouts. It’s like having a behind-the-scenes recovery team working to get you back in action, quicker.¹

3. Protection from Muscle Damage
Magnesium helps reduce biochemical markers of muscle damage and inflammation. Think of it as your muscles’ defence shield, protecting them from the breakdown that comes with heavy physical effort. That means less downtime and more capacity to build strength and endurance over time.¹

Magnesium Deficiency: Are You At Risk?

Even though magnesium is found in a variety of foods, like leafy greens, nuts, seeds, and whole grains, most people still fall short of their daily needs, especially if they’re physically active. Signs of magnesium deficiency can include²,³:

• Frequent muscle cramps or spasms
• Fatigue that doesn’t improve with rest
• Difficulty sleeping or relaxing
• Low mood or irritability
• Ongoing muscle tightness

If any of this sounds familiar, it may be time to consider whether your magnesium intake is meeting your training demands.

Getting the Most from Magnesium with Timing and Strategy:

To get the best results, it’s not just about taking magnesium, it’s about when and how you take it. For example, Magnesium absorption peaks about 2 to 2.5 hours after taking it.¹ So to maximise its benefit during exercise, it’s best to take it in tablet or powder form roughly 2 hours before your workout. Even during your rest or deload phases, maintaining magnesium intake is crucial. It supports baseline muscle function, helping you return to training with a solid foundation.

What Form of Magnesium and How Much Should You Take?

Not all magnesium supplements work the same. MagActive Magnesium Muscle Tablets and MagActive Muscle Powder use magnesium bisglycinate, a form that’s easy for your body to absorb and gentle on the stomach. It helps relax muscles by boosting blood flow, which brings more oxygen and nutrients to where they’re needed.⁴

Each tablet gives you 300 mg of magnesium, close to the amount shown to support muscle recovery (350–500 mg/day).¹,² Start with a lower dose around 300 mg daily and speak to a Healthcare Practitioner if you’re taking other supplements or have health concerns.

How to Add Magnesium to Your Routine

Here are three practical ways to integrate magnesium into your day:

• Choose the Right For: Magnesium bisglycinate is well-absorbed and gentle on the stomach. Capsules or tablets are portable, convenient, and ideal for athletes on the move.
• Set a Routine: Build magnesium into your training schedule, take it consistently at the same time each day (ideally before a workout). Over time, this habit supports better results and a smoother recovery process.
• Stay Consistent Year-Round: Your muscles are always working, even when you’re not training intensely. Keep your magnesium intake steady to support recovery, muscle function, and overall performance throughout the year.

The Bottom Line: Magnesium Is Your Muscle Ally

If you’re training hard, magnesium may be the edge you didn’t know you needed. It supports muscle soreness, faster recovery, protection from muscle damage, and better overall performance.¹ By understanding how magnesium works and making it part of your routine, you’re giving your body the support it needs to recover stronger, train harder, and reach your full athletic potential.

References: 

1. Tarsitano MG, Quinzi F, Folino K, Greco F, Oranges FP, Cerulli C, Emerenziani GP. Effects of magnesium supplementation on muscle soreness in different type of physical activities: a systematic review. J Transl Med. 2024 Jul 5;22(1):629. doi: 10.1186/s12967-024-05434-x.
2. Office of Dietary Supplements. Magnesium - Health Professional Fact Sheet. National Institutes of Health. Updated March 29, 2024. Accessed June 17, 2025. 
3. Pickering G, Mazur A, Trousselard M, et al. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients. 2020 Nov 28;12(12):3672. doi: 10.3390/nu12123672.
   

4. Uberti F, Morsanuto V, Ruga S, et al. Study of Magnesium Formulations on Intestinal Cells to Influence Myometrium Cell Relaxation. Nutrients. 2020 Feb 22;12(2):573. doi: 10.3390/nu12020573.