You’ve probably seen magnesium on The Feed more times than you can count. It’s for good reasons – this mineral isn’t just another trendy supplement. It’s a legitimate game-changer for improving sleep quality and recovery for athletes who constantly push themselves.
No doubt you obsess over interval durations and dialing in your nutrition timing. But what if sleep is the missing piece of the puzzle? Magnesium might just be the key to unlocking those deep, restorative nights that have you waking up ready to crush your next session.
The Science Behind Magnesium and Sleep
Here’s what makes magnesium so powerful – it’s involved in over 300 enzymatic reactions in your body, including those that help you wind down at night¹.
A big one involves GABA. GABA is the neurotransmitter responsible for telling your central nervous system to tone it down. Magnesium binds to GABA receptors, which helps calm the nervous system, leading to improved sleep².
I like to think of magnesium as your nervous system’s “off switch.” It doesn’t just work on GABA – it impacts other brain chemicals like melatonin and cortisol, all of which play a role in how relaxed or wired you feel³.
When magnesium helps regulate cortisol (that pesky stress hormone) and promotes melatonin production, you’re essentially creating the perfect internal environment for quality sleep throughout the entire night⁴.
Why Athletes Need More Magnesium
If you’re an athlete, your magnesium needs are far from what someone sitting at a desk all day requires. Athletes can experience magnesium losses of up to 20% due to sweating and urine production during training⁵.
The standard RDA sits at 400-420 mg daily for men and 310-320 mg for women. And unfortunately, female athletes face an even higher deficiency risk⁶.
Those RDA values? They’re the bare minimum to prevent you from getting seriously sick from deficiency⁷.
Research suggests that if you’re doing strenuous exercise, those increased losses through sweat and urine mean you need 10-20% more than those baseline amounts⁸. So you’re likely running on fumes if you’re just hitting the RDA.
Recovery Benefits Beyond Sleep
Sleep improvements are huge, but magnesium’s recovery benefits run deeper.
This mineral is a total workhorse – it works alongside calcium, vitamin D and other micronutrients to keep your muscle contractions, protein synthesis and energy production running smoothly.
Magnesium also transports calcium around your body. When it reduces calcium concentration in your muscle cells, those muscles can finally relax⁹. Plus, studies have shown it can help bring down cortisol levels, which is another win for recovery¹⁰. Less stress hormone floating around means better recovery between sessions.
What the Research Says
The clinical evidence is solid.
A randomized controlled trial with 80 adults taking 1 g of magnesium L-threonate daily for 21 days demonstrated significant improvements in sleep quality – especially in the deep and REM stages that matter the most for recovery. Plus, mood and energy levels improved too¹¹.
A systematic review looked at eight different sleep studies and found that five of them reported positive results, with the Pittsburgh Sleep Quality Index (a scoring system for sleep quality and disturbances) consistently showing improvements¹².
But the heavyweight evidence comes from the landmark CARDIA study (Coronary Artery Risk Development in Young Adults) – this massive 35+ year longitudinal study is following over 5,000 adults from young adulthood all the way to middle age. The data confirm that magnesium intake is associated with better sleep quality and hitting that sweet spot of 7-9 hours of sleep per night¹³.
Magnesium Supplements Are Not Created Equal
Examining magnesium supplements is absolutely crucial, and different forms serve completely different purposes.
Take magnesium glycinate, for example – it only contains around 14% elemental magnesium, which is why you need to look at the elemental content on labels rather than just the total compound weight¹⁴.
If sleep and recovery are your main goals – go with magnesium glycinate. It’s highly bioavailable and way easier on your stomach than other forms. The reason it works so well for sleep? It’s bound to glycine, which is an amino acid that has its own calming effects.
Want comprehensive support? Look for multi-form blends that combine glycinate (for sleep), malate (for energy), and L-threonate (for cognitive support). This approach hits different pathways simultaneously.
Some supplements may contain Vitamin C, which helps with absorption. Or check out versions with magnesium taurinate and gluconate, along with zinc and B6 for enhanced absorption and muscle recovery.
Another thing to note – chelated forms are more absorbable and cause significantly less digestive drama – you can take high therapeutic doses without spending your night in the bathroom.
Dosage and Timing Tips
The Tolerable Upper Intake Level is 350 mg from supplements only – this doesn’t include what you get from food sources¹⁵.
For best absorption, split your daily dose instead of taking one massive amount¹⁶. Most successful protocols involve taking 200-350 mg of elemental magnesium about 1-2 hours before bed, but start with a lower dose to see how your body handles it.
Food First, Then Supplement
Before you start downing supplements, get your food sorted first.
Load up on magnesium-rich foods, like leafy greens, beans, nuts and whole grains. Pumpkin seeds, almonds and bananas are all solid choices.
But here’s the reality – nearly half of Americans aren’t getting enough dietary magnesium¹⁷, and if you’re an athlete with higher needs, supplementation makes sense as part of your overall approach.
Signs You Might Be Running Low
Keep an eye out for fatigue, muscle cramps, trouble sleeping and that persistent tension that just won’t go away even when you think you’re recovering properly. You should especially watch for muscle spasms during training and sleep issues that persist even when you’re practicing all the proper sleep hygiene.
The Last Word
If you’re already doing everything else right but you’re still struggling with sleep or recovery, magnesium might just be the missing piece.
References
Barbend. Magnesium Benefits That Strength Athletes Should Know About. July 2024.
CanPrev. Magnesium Sleep + GABA & Melatonin Product Information. 2018.
Sleep Foundation. Using Magnesium for Better Sleep. March 2024.
Healthyr-U. Benefits of Magnesium for Sleep, Stress, Muscle Recovery & Health. January 2025.
Nordic Naturals. Do Athletes Need More Magnesium For Healthy Muscles? 2024.
Dr. Rhonda Patrick. The Science of Magnesium and Its Role in Aging and Disease. Found My Fitness Podcast.
Harvard Health. What can magnesium do for you and how much do you need? June 2025.
Brilla LR, Haley TF. Update on the relationship between magnesium and exercise. Sports Med. 2007.
Victorem Performance Nutrition. The Best Magnesium for Athletes. May 2025.
RunDNA. Magnesium Is Good For Muscle Cramps, Sleep & Recovery. April 2022.
Deus et al. Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial. Sleep Medicine. 2024.
Arab A, Rafie N, Amani R, Shirani F. The role of magnesium in sleep health: A systematic review of available literature. Biol Trace Elem Res. 2023.
Cao Y, Zhen S, Taylor A, et al. Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study. Nutrients. 2022.
Billboard Health. Magnesium Glycinate Supplement: Benefits, Dosage, and Side Effects. February 2025.
Harvard Nutrition Source. Magnesium. November 2024.
Dr. Rhonda Patrick. The Science of Magnesium and Its Role in Aging and Disease. Found My Fitness Podcast.
Mayo Clinic Press. Magnesium glycinate: Is this supplement helpful for you? July 2025.
