article image

Maximise Your Energy and Performance with Magnesium

The Powerhouse Mineral - Magnesium

Magnesium, the fourth most abundant mineral in the human body, is a multifunctional powerhouse that plays a crucial role in over 300 enzymatic reactions. This essential nutrient has a profound impact on the human body's overall energy production, muscle function, and even mental health. Research shows that maintaining optimal levels of magnesium can dramatically improve physical performance, cognitive functioning, and help manage stress effectively.

However, magnesium's importance often goes unnoticed, overshadowed by other well-known minerals like calcium and iron. Nevertheless, this powerhouse mineral's role is undeniable. Whether you're an athlete striving for better performance, a busy professional dealing with daily stress, or someone looking to boost their cognitive abilities, understanding and utilizing the benefits of magnesium could be your key to enhanced overall performance.

An Essential Nutrient for Energy and Performance

Magnesium is classified as an essential nutrient because our bodies cannot produce it. Thus, we must get it from our diet or supplements. This mineral is involved in many processes that affect our overall energy levels and physical performance. Specifically, magnesium plays a vital role in the metabolism of food into energy, muscle contractions and relaxation, protein synthesis, and neuromuscular transmission.

It also assists in the formation of adenosine triphosphate (ATP), the body's main energy molecule. Without enough magnesium, ATP cannot be produced efficiently, leading to low energy levels. Furthermore, magnesium contributes to bone health and the transportation of calcium and potassium ions across cell membranes, a process necessary for maintaining normal heart rhythm and overall cardiovascular health.

The Biological Role of Magnesium in Energy Production

The link between magnesium and energy production is mainly associated with ATP, which powers nearly every process that occurs within the cell. ATP must be bound to a magnesium ion to be biologically active, meaning it can’t deliver energy to your cells without magnesium.

In addition to ATP production, magnesium is also necessary for glycolysis - the process by which glucose is broken down into energy. By activating various enzymes along the glycolysis pathway, magnesium helps convert glucose into a form that cells can use for energy, providing immediate fuel for physical activity.

Why Magnesium Deficiency is More Common than You Think

Despite its importance, magnesium deficiency is surprisingly common, affecting an estimated 50% of the US population. There are several reasons for this. Firstly, modern farming techniques have significantly depleted magnesium levels in the soil, leading to lower concentrations of magnesium in crops. Additionally, the Western diet, which is high in processed foods and low in magnesium-rich foods, further contributes to widespread deficiencies.

Health conditions like diabetes, gastrointestinal diseases, and alcohol dependence can also lead to magnesium depletion, as can certain medications, such as diuretics and proton pump inhibitors. Finally, factors like stress and intense physical activity can increase magnesium requirements, making it harder for some people to get enough from their diet alone.

The Link Between Magnesium and Athletic Performance

Magnesium has a direct impact on athletic performance. This mineral aids muscle contraction and relaxation, energy production, and protein synthesis - all critical factors in athletic performance. Studies have shown that athletes often have lower magnesium levels due to increased loss through sweat and urine. Consequently, maintaining optimal magnesium levels can lead to improvements in exercise performance and recovery.

Further, magnesium has been shown to reduce inflammation and the accumulation of lactic acid, which can lead to muscle soreness and fatigue. By ensuring adequate magnesium intake, athletes can boost their performance and reduce recovery time between workouts.

How Magnesium Boosts Your Cognitive Function

Beyond physical performance, magnesium also plays a crucial role in cognitive function. It helps regulate neurotransmitters, which send signals throughout the brain and nervous system. A magnesium deficiency can result in decreased cognitive 

function and even accelerate neurological aging. On the other hand, adequate magnesium intake has been linked to improved memory, learning, and overall cognitive function.

Moreover, magnesium contributes to brain plasticity, the brain's ability to change and adapt over time. This can have beneficial effects on learning and memory, making magnesium an essential nutrient for those looking to maximize their cognitive abilities.

Magnesium and Stress Management: The Calming Mineral

Magnesium is often referred to as the "calming mineral" due to its significant role in stress management. It helps regulate the body's stress-response system and hormones that elevate or diminish stress levels. This mineral has a calming effect on the nervous system, which may help promote feelings of calmness and reduce anxiety.

Additionally, magnesium helps control the release of cortisol, a hormone produced when the body is under stress. By managing cortisol levels, magnesium may mitigate the harmful effects of chronic stress, such as sleep disturbances, weight gain, and an increased risk of chronic diseases.

How to Incorporate More Magnesium into Your Diet

To maximize your energy and performance with magnesium, it is vital to incorporate more magnesium-rich foods into your diet. Foods high in magnesium include green leafy vegetables, whole grains, nuts, seeds, and legumes. Fish, such as mackerel and salmon, and fruits like avocados and bananas are also good sources of magnesium. Incorporating these foods into your diet can help ensure you get an adequate supply of this essential mineral.

However, for those with dietary restrictions or people finding it challenging to meet their magnesium requirements through diet alone, supplements can be an excellent alternative.

The Best Magnesium Supplements: A Comprehensive Guide

There are many different types of magnesium supplements on the market, including magnesium oxide, magnesium citrate, and magnesium glycinate. Each type has its benefits, absorption rates, and potential side effects, so it's crucial to choose the one that best fits your individual needs.

Magnesium glycinate is a great option for those looking to improve sleep and reduce stress, as it's known for its calming properties. Magnesium citrate, on the other hand, is often used for its laxative effects and to aid in digestion. Lastly, magnesium oxide is commonly used to treat migraines and is known for its high magnesium content per dose.

Regardless of the type of supplement, it's important to follow the recommended dosages and consult with a healthcare provider before starting any new supplement regimen. Excessive magnesium intake can lead to gastrointestinal issues, such as diarrhea and abdominal cramping, and in rare cases, it can cause more severe health problems.


Understanding and harnessing the power of magnesium can indeed play a transformative role in our lives. From bolstering our physical energy to enhancing our cognitive function and helping us manage stress, magnesium's reach is profound. It's a testament to the intricate nature of our bodies and the necessity of maintaining a balanced diet and lifestyle.

Despite the prevalence of magnesium deficiency due to modern dietary practices and various health conditions, it's reassuring to know that remedying this issue is entirely within our control. By making conscious food choices, incorporating more magnesium-rich foods into our daily meals, or using supplements when needed, we can effectively ensure our bodies get this essential mineral.

Importantly, even though magnesium supplements can be a useful tool for those who struggle to meet their requirements, it's essential to remember that they are not a substitute for a balanced, nutrient-dense diet. Also, any supplementation should be done under the guidance of a healthcare professional to avoid potential side effects from excessive intake.

In conclusion, the journey to maximise your energy and performance with magnesium is a holistic one. It's not just about focusing on a single mineral, but rather understanding its role within the broader context of our overall health and wellbeing. By doing so, we unlock our potential to lead healthier, more vibrant lives. The power of magnesium is vast - and it's waiting for us to tap into it.

Magnesium Information

For everything you need to know about magnesium and magnesium supplements, check out our comprehensive information page here.

Magnesium Information


We’ve created a magnesium supplement with a combination of three types of highly absorbable magnesium at a therapeutic dose. Our magnesium comes as an easy to mix, great tasting powder to ensure optimal absorption. To learn more about our magnesium, check out the product page here.

Buy Magnesium


Ron Goedeke MD, BSc Hons MBChB, FNZCAM

Dr. Ron Goedeke, an expert in the domain of functional medicine, dedicates his practice to uncovering the root causes of health issues by focusing on nutrition and supplement-based healing and health optimisation strategies. An esteemed founding member of the New Zealand College of Appearance Medicine, Dr. Goedeke's professional journey has always been aligned with cutting-edge health concepts.

Having been actively involved with the American Academy of Anti-Aging Medicine since 1999, he brings over two decades of knowledge and experience in the field of anti-aging medicine, making him an eminent figure in this evolving realm of healthcare. Throughout his career, Dr. Goedeke has been steadfast in his commitment to leverage appropriate nutritional guidance and supplementation to encourage optimal health.

This has allowed him to ascend as one of the most trusted authorities in the arena of nutritional medicine in New Zealand. His expertise in the intricate relationship between diet, nutritional supplements, and overall health forms the backbone of his treatment approach, allowing patients to benefit from a balanced and sustainable pathway to improved wellbeing.

  • The Powerhouse Mineral - Magnesium: 10.1152/physrev.00012.2014
  • The Biological Role of Magnesium in Energy Production: 10.1016/
  • Why Magnesium Deficiency is More Common than You Think: 10.1155/2017/4179326
  • The Link Between Magnesium and Athletic Performance: 10.1080/02640414.2013.828847
  • How Magnesium Boosts Your Cognitive Function: 10.1016/j.neuron.2009.12.026
  • Magnesium and Stress Management: The Calming Mineral: 10.1016/j.neuropharm.2011.07.027
  • How to Incorporate More Magnesium into Your Diet: 10.1111/j.1753-4887.2011.00465.x
  • The Best Magnesium Supplements: A Comprehensive Guide: 10.2174/1573401313666170427162740
  • Conclusion: Maximising Your Potential with Magnesium: 10.3390/nu7095388

Disclaimer: The information provided is for educational purposes only and does not constitute medical advice. Always seek the advice of your physician or qualified healthcare provider with any questions or concerns about your health. Never disregard or delay seeking medical advice because of something you have heard or read on this website.

Last updated on the 5th of June 2023

Leave a comment

Please note, comments must be approved before they are published