- Magnesium is an essential mineral, required by the body for hundreds of different functions.
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The body cannot manufacture magnesium and must obtain it from the diet - nuts, seeds and green leafy vegetables are good sources of magnesium.
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Magnesium supplements are available in tablet form and convenient health drinks with added electrolytes and nutrients.
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Studies suggest that magnesium supplements and drinks support exercise recovery, but more research is needed to reach definite conclusions.
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Increasing magnesium intake with magnesium drinks may support heart health and nerve function and improve sleep.
Magnesium supplements and drinks are popular among health-conscious individuals looking to increase their magnesium intake.
Here is a look at 11 potential benefits of magnesium.
What is magnesium?
Magnesium is a mineral that the body requires for more than 600 different functions. Known as an essential mineral, the body cannot manufacture magnesium and therefore requires it from the diet.
A magnesium deficiency may result in symptoms including:
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Fatigue
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Nausea
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Vomiting
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Loss of appetite
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Muscle weakness and cramps
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Twitching muscles, especially around the eyes
The symptoms of a magnesium deficiency may start mild, and you may attribute them to other causes, such as stress or simply living a busy life. But if left untreated, low magnesium may result in more significant symptoms, including an irregular heartbeat, tingling or numbness in the muscles, insomnia and anxiety.
Therefore, eating magnesium-rich foods is important for maintaining healthy magnesium levels. Good food sources of magnesium include:
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Green leafy vegetables
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Spinach
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Nuts
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Seeds
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Beans
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Foods made with wholegrains, including brown bread, pasta and rice
What is the role of magnesium in the body?
Every cell in the body contains some level of magnesium and requires it to function. Around 60% of the body’s magnesium is stored in the bones; the rest is stored in the soft tissues (primarily the muscles), fluids and blood vessels.
This important mineral supports numerous functions and biochemical reactions, including:
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Turning the food we eat into energy
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Regulating blood sugar levels and how well the body uses insulin (especially important in type 2 diabetics)
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Nerve function
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Muscle function
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Creating proteins
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Energy production
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Manufacturing DNA
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Regulating the nervous system
Getting the right amount of magnesium is therefore important for maintaining many aspects of our health. Magnesium supplements and drinks are a convenient way of increasing our magnesium intake.
1. Heart and circulatory health
Magnesium plays an important role in muscle contraction and relaxation, including the cardiac, or heart, muscle.
Alongside other minerals, including calcium, sodium and potassium, magnesium regulates the heartbeat via a complicated system of mineral channels.
As well as maintaining a regular heartbeat in healthy individuals, research seems to show that magnesium supplements have a beneficial effect on reducing blood pressure in those with hypertension (high blood pressure).
A 2025 systematic review looking at the results of 38 randomised controlled trials involving over 2,700 participants found that magnesium supplementation was linked to a lowering of high blood pressure. The authors, however, recommend further, larger, well-designed studies to quantify the optimal dose of magnesium for lowering high blood pressure.
2. Muscle function and performance
As we touched on above, magnesium is important for normal muscle function, helping us move, bend, stretch, twist and lift. It works by counteracting the effects of calcium in the muscle cells, which triggers muscle contraction, by removing calcium and triggering muscle relaxation.
This constant influx and outflow of calcium and magnesium helps the muscles contract and relax as we move and rest various muscle groups, and helps prevent muscle cramps.
To date, no studies have shown that magnesium conclusively improves muscle fitness in fit, active people. But some studies suggest magnesium supplements may benefit the muscles in those with a magnesium deficiency (which is common in the elderly) and improve muscle fitness.
Fitness and muscle strength are important for keeping us mobile. Especially as we approach our older years, to help keep us agile and to prevent trips and falls, and to support overall fitness, whether we’re regular gym-goers or professional athletes.
3. Muscle recovery
It’s a maybe for magnesium supplements and increasing fitness. But what about magnesium for recovery after exercise?
When we exercise, we create minute tears in our large muscles. The body then needs to repair these tears by layering on more muscle fibres, which in turn creates bigger, stronger muscles. While this repair and recovery phase is happening, we’ll feel aches and pains in the muscles we’ve trained.
The speed at which muscle soreness recovers is important - the faster and more efficient the recovery, the sooner and more efficiently we can exercise again.
A review of the literature available in 2024, looking into the effects of magnesium supplements on muscle soreness, found that increasing magnesium intake with supplements “reduced muscle soreness, improved performance, recovery and induced a protective effect on muscle damage”.
The review concluded that magnesium was best used two hours before exercise to have this effect.
4. Exercise recovery and the anti-inflammatory response
To gain insight into exactly how magnesium could help muscle recovery, we need to consider the effects of inflammation. Inflammation is part of the immune response and acts to protect the body from pathogenic bacteria and viruses.
When the body repairs the muscles after exercise, it triggers an acute, short-term inflammatory response that aids muscle recovery. Acute inflammation isn't normally a problem, but if we’re under stress or unwell, acute inflammation can become chronic.
A very small study of nine individuals in 2019 found that magnesium supplements may reduce a marker of inflammation in the blood, called interleukin-6 (IL-6). The study found that it also appeared to help enhance recovery from muscle soreness, but it didn’t improve cardiovascular recovery.
Magnesium could help exercise recovery by minimising the immune response to vigorous exercise. However, larger, more robust clinical trials are needed to prove, or disprove, this.
5. Post-workout recovery
Studies on the benefits of magnesium in aspects of exercise, fitness, and recovery is ongoing. Muscle soreness, known as DOMS (delayed onset muscle soreness), is painful and exercising while our muscles are sore can lead to training accidents and injuries.
So efficient recovery after working out is important for reaching our goals and getting there safely.
A promising, albeit small, 2022 study found that supplementing with magnesium “significantly reduced muscle soreness and improved perceived recovery”.
Limitations of the study include the small sample size and the fact that muscle soreness, perceived exertion and perceived recovery were all self-reported. More studies are needed to make a firm conclusion on the benefits of magnesium for post-workout recovery.
6. Sleep quality
Magnesium supplements are often taken to improve sleep, but to date, there’s limited evidence to support the use of magnesium as a sleep aid.
It’s hypothesised that magnesium regulates a neurotransmitter (a chemical messenger produced by the brain) called gamma aminobutyric acid, or GABA, that induces a calming effect, thereby promoting sleepiness.
The CARDIA (Coronary Artery Risk in Young Adults) study is a major, long-term study looking at various aspects of health among almost 4,000 individuals since the mid-1980s. It found that increased magnesium intake was linked to improved sleep quality and duration. However, the study does have limitations, not least the fact that reporting of sleep quality and duration was self-reported and therefore subjective.
Another review, in 2021, concluded that magnesium supplements could reduce the time taken to fall asleep by an average of 17 minutes. But, the reviewers pointed out, more in-depth research is needed to fully understand the benefits of magnesium supplements to improve sleep and daytime fatigue and reduce insomnia.
7. Energy production
The body uses magnesium to help turn the food we eat into energy. Not only that, magnesium helps the body create molecules of ATP (adenosine triphosphate), known as the body’s energy “currency” used to power each cell.
Studies suggest that magnesium supplements could be beneficial for physically active individuals to help energy production, muscle contraction and heart rate. As with many studies, this was a small subject group, and although the findings were positive and support the use of magnesium supplements to help boost physical performance, larger-scale studies are needed to prove this.
Different studies suggest that magnesium supplements aren’t just beneficial for athletes; they could support energy production in the general population, too. A study from 2024 concluded that avoiding a magnesium deficiency, by eating magnesium-rich foods and taking supplements “is essential for preventing deficiency-related health complications and reducing the risk of chronic diseases”.
The study puts this down, in part, to its role in ATP production, stating, “Central to its (magnesium's) role is its involvement in mitochondrial adenosine triphosphate (ATP) synthesis, where magnesium facilitates the formation of ATP, an essential energy currency within cells”.
8. Nerve function
Magnesium is crucial for nerve control, in particular, helping to manufacture and activate the neurotransmitter GABA, which, as we discussed above, has a calming effect. It also plays a role in regulating the feel-good chemicals, serotonin and dopamine, that are linked to mood stability.
When we experience stress, our body releases the stress hormone cortisol to help us deal with the immediate situation. But if cortisol levels remain high for a long time, it can disrupt our mood and sleep patterns.
Magnesium supports the hypothalamic pituitary adrenal (HPA) axis, a part of the nervous system that responds to stress, helping to bring cortisol levels down.
Also, studies show that magnesium blocks receptors for a neurotransmitter called N-methyl-d-aspartate (NMDA), which helps to prevent feelings of anxiety and depression.
Stress, anxiety, depression and other mood disorders affect many people worldwide, and supplements to help manage these conditions are an area of much scientific research with promising results.
However, there’s currently a lack of consistency across studies and only limited evidence that the benefits of magnesium supplements extend to supporting mental health.
More in-depth studies are required to provide the evidence needed for magnesium supplementation and better mental health.
9. Digestive health
The body requires magnesium to manufacture the enzymes that break down the food we eat, so that it can be absorbed.
But perhaps the most important role magnesium has for digestive health is its role in muscle contraction and relaxation. Food is pushed along the digestive system via a process called peristalsis, a squeezing and releasing of the intestinal muscles. If the bowel is sluggish or dehydrated, it can lead to constipation.
It’s thought that magnesium helps to reduce constipation by supporting peristalsis and gut motility and by drawing water into the bowels. Research to back this up is limited, but one study in 2023 concluded that magnesium supplements are effective at reducing chronic constipation.
Magnesium has also been found to be helpful for relieving painful bowel spasms associated with irritable bowel syndrome (IBS) due to its ability to relax the muscles.
10. Musculoskeletal health
The musculoskeletal system comprises the bones, muscles, cartilage, tendons, ligaments and connective tissues, which together allow for support, stability and movement of the body. Having a strong musculoskeletal system is important for everyday mobility and for exercise.
Magnesium plays an essential role in bone strength and density and muscle function. Having low magnesium levels is a known risk factor for developing osteoporosis (a type of brittle bone disease where the bones are more prone to fractures and breaks.
Brittle bones and osteoporosis become more of a risk as we get older and in post-menopausal women as oestrogen levels drop.
Most of the focus on nutrients and bone health has been on calcium and vitamin D, but interestingly, a study on osteoporosis prevention mentions magnesium, among other minerals, as being more important for bone health than previously realised and that relying on calcium and vitamin D supplements alone for bone health “may not be adequate”.
Another study found that magnesium supplements improved bone mineral density in post-menopausal women with weak, fragile bones. Again, this study was small, but the results appear promising.
11. Electrolyte and cellular function
Electrolytes are minerals such as sodium, potassium and calcium, as well as magnesium. Each electrolyte carries a different charge (either positive or negative) when dissolved in cellular fluid.
They play an important role in cellular function, fluid balance, muscle function, nerve impulses and the transport of nutrients around the body.
Magnesium helps to maintain electrolyte balance, especially during stress or exercise, by influencing the transport of other electrolytes, such as calcium and potassium, across the cell membranes to influence muscle contractions and nerve signalling.
Electrolytes work together to support a wide range of cellular functions. For this reason, many magnesium drinks also contain an essential electrolyte blend along with botanicals and other healthy ingredients.
Possible side effects and safety considerations
Regularly taking more than 400mg of elemental magnesium can cause side effects such as nausea, vomiting and diarrhoea.
More studies are needed into the range of benefits of magnesium, but magnesium drinks are relatively affordable and an easy way of increasing magnesium intake.
Magnesium drinks can be used alongside a balanced diet, high in vitamins and minerals and rich in green leafy vegetables, beans, pulses, nuts, seeds and wholegrains to help reduce your risk of developing a magnesium deficiency.
Magnesium is generally considered safe during pregnancy, but if you are pregnant and planning to take magnesium supplements, speak to a medical professional if you’re in any doubt.
If you have kidney disease, magnesium supplements may cause you to have too much magnesium in your kidneys, so check with your doctor before you take magnesium.
More information and research
If you’re interested in the benefits of magnesium, it’s also worth learning about the different types of magnesium, such as magnesium glycinate and magnesium citrate. This Healthline article takes an in-depth look at each one and what benefits they have.
This article delves deeper into magnesium deficiency and what low magnesium might mean for you. If you think you may have low magnesium levels and you’re concerned about symptoms, seek medical advice from your GP.
The Guardian has a helpful article on magnesium supplements and how they may help reduce anxiety.
References
Rd, R. a. M. (2023, December 6). 12 Evidence-Based Health Benefits of Magnesium. Healthline. https://www.healthline.com/nutrition/magnesium-benefits
Rd, R. R. M. (2023, July 14). What does magnesium do for your body? Healthline. https://www.healthline.com/nutrition/what-does-magnesium-do
Wang, R., Chen, C., Liu, W., Zhou, T., Xun, P., He, K., & Chen, P. (2017). The effect of magnesium supplementation on muscle fitness: a meta-analysis and systematic review. Magnesium Research, 30(4), 120–132. https://doi.org/10.1684/mrh.2018.0430
Tarsitano, M. G., Quinzi, F., Folino, K., Greco, F., Oranges, F. P., Cerulli, C., & Pietro Emerenziani, G. (2024). Effects of magnesium supplementation on muscle soreness in different type of physical activities: a systematic review. Journal of Translational Medicine, 22(1), 629. https://doi.org/10.1186/s12967-024-05434-x
This article is for informational purposes only and does not constitute medical advice. Please consult your healthcare provider before starting any new supplement, especially if you are pregnant, breastfeeding or taking other medications.
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