You're Probably Magnesium Deficient Right Now: Here's What to Do

It's well established that physically active people have a greater need for nutrients like protein, carbohydrates, and even sodium in certain instances. One mineral that is often overlooked when it comes to diet and supplementation is magnesium.

Magnesium is typically associated with nervous system regulation, which is why people take it before sleeping, but it does a lot more behind the scenes. It also aids in muscle contraction, energy production, recovery, and even hormonal balance.

If you notice your muscles twitching or are having trouble sleeping, you may be lacking magnesium.

It is suggested that physically active individuals consume 10-20% more magnesium than the RDA. This comes out to about 440-500mg per day.

Magnesium is found naturally in foods like nuts, spinach, and dark chocolate. But it can be hard to manage magnesium intake through diet, especially if you are trying to follow calorie and macronutrient intake. On a lower calorie diet, you may not have the luxury of adding calorically-dense foods like nuts and dark chocolate for the sake of upping your magnesium intake.

For this reason, people turn to supplementation. But even this can get overwhelming when you walk into a store and see dozens of different magnesium bottles, all seemingly unique in their own way. Fear not, we'll help guide you through the best forms.

Magnesium citrate is considered to be one of the best forms for muscle soreness purposes. It accumulates in skeletal muscle more than other forms acutely. Be wary that it does pull water into the gut, which can cause gastrointestinal issues in some people.

However, in the long run, it seems like any highly absorbable form of magnesium will get to the tissues that need it. This makes magnesium glycinate and magnesium threonate good options as well.

You want to avoid magnesium oxide, as it has a low absorption rate. Unfortunately, this is the form you are most likely to find since it is so cheap to produce.

Magnesium is a powerhouse mineral that physically active individuals simply cannot afford to overlook. Whether you opt for magnesium citrate for its acute muscle benefits, or prefer the gentler glycinate or threonate forms, the key is prioritizing a highly absorbable form and avoiding the poorly absorbed oxide variety. Aim to meet the recommended 440-500mg daily target through a combination of whole foods and supplementation, and you'll be giving your muscles, energy systems, and recovery the support they need.

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This story was originally published April 20, 2026 at 7:32 AM.