The Importance of Magnesium for Exercise

We have all had this happen: you get to the gym, ready to exercise and your workout is terrible. You have low energy, a poor performance, and you cannot wait for it to be over. Sometimes you are just having an off day because you didn’t get enough sleep or ate a bunch of junk the night before. If it feels like you are doing everything right and your workouts are still too difficult, then you may be deficient in magnesium. Let’s take a closer look at why this mineral is so important for exercise.

What is Magnesium?

Magnesium is a mineral that is found in humans’ bodies as well as in plants and animals. We use magnesium for just about every function in our body. It helps convert food to energy, creates and repairs DNA, regulates the nervous system, creates proteins and plays a part in muscle movement. Without magnesium, your body would shut down! Since it plays such a big role in our body, it makes sense that it has a huge impact on our ability to exercise.

How Magnesium Effects Exercise

When you exercise, you go through your magnesium pretty quickly. In fact, you may need 10-20% more magnesium during intense activity. This is because of the role magnesium plays in your muscles. It moves sugar into your muscles and gets rid of lactic acid. It is also responsible for the contraction and relaxation of muscles. So, every time you move, you are using magnesium!

If you suffer from severe soreness after workouts, you may have too much lactic acid built up. Lactic acid naturally builds up in muscles during difficult workouts and this leads to soreness. While some soreness can be nice, knowing you’ve done a tough workout, it can also lead to problems moving the next day!

Magnesium also helps regulate cardiorespiratory functions and your metabolism. This means magnesium can help your performance in both aerobic and anaerobic workouts.

Studies have shown that magnesium can also enhance your athletic performance. Athletes who supplement with magnesium were able to improve their ability to jump and move their arms, as well as increase their times when swimming, running, and cycling.

Magnesium also helps regulate your blood sugar and hormones. This will help you feel better and get the most out of every workout.

How to Get More Magnesium

You can increase your intake of magnesium rich foods to help improve your workouts. These include dark, leafy greens, dark chocolate, pumpkin seeds, black beans, cashews, almonds, quinoa, avocado, mackerel, and halibut. If you feel like your magnesium levels are still low you can supplement with electrolyte-enriched drinks and magnesium supplements. Start with a low dosage of magnesium supplement as they can have an adverse effect on your gastrointestinal system if you’re sensitive! Once your body adjusts to it, you can up your intake.

Magnesium is an essential mineral to your body. Make sure your diet is full of magnesium rich foods and supplement when necessary. Not only will you feel better, but it will improve your workouts. You will recover faster and become stronger and faster. With your body working at its best, you’ll be able to reach new heights.

Magnesium Information

For more 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.

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Ron Goedeke MD, BSc Hons MBChB, FNZCAM

Dr Ron Goedeke, specialises in alternative and functional medicine. He is a foundation member of the New Zealand college of Appearance medicine and has been a member of the American Academy of Anti-aging medicine since 1999. With over 20 years of experience in the anti-aging field, Dr Ron Goedeke is recognized as one of New Zealand’s leaders in this new and growing field of medicine.

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.

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