Magnesium for Muscle Health and Vitality: Top 10 Benefits, Dosage and More.

Author photo

The Pure TheraPro Team

The Pure TheraPro Education Team is comprised of researchers from diverse backgrounds including nutrition, functional medicine, fitness, supplement formulation & food science. All articles have been reviewed for content, accuracy, and compliance by a holistic integrative nutritionist certified by an accredited institution.
Last updated for accuracy

Magnesium is an essential mineral that plays a vital role in over 300 bodily functions. Some big, some small, all necessary. From muscle and nerve function to heart health and bone strength, Magnesium is a nutrient that your body needs daily to function properly. In this article, we'll explore the top 10 benefits of Magnesium for muscle health and general vitality, recommended dosage, food sources, supplements, and more.

Magnesium Benefits for Muscles and Overall Health

Magnesium is involved in over 300 biochemical reactions in the body, making it a critical nutrient for many bodily functions. Here are some of the top benefits of magnesium for muscle health and vitality:

Muscle Function:

Magnesium is essential for muscle contraction and relaxation, making it important for muscle function and performance. It also helps to prevent muscle cramps and spasms.

Energy Production:

Magnesium is involved in the production of ATP, the body's primary source of energy. It also helps to regulate glucose metabolism and insulin sensitivity, which can impact energy levels.

Heart Health:

Magnesium supports a regular heart rhythm, and also supports healthy blood pressure and vascular integrity (veins and arteries)..

Bone Health:

Magnesium is essential for the development and maintenance of healthy bones. It also helps alkalize your blood which can help prevent your body from leaching Calcium from your bones for pH balance.

Nervous system function:

Magnesium helps to regulate the nervous system, supports a calm and healthy state of mind, and helps promote optimal neurotransmitter recycling.


Magnesium helps support healthy sleep, both quality and quantity, making it an important nutrient for overall health.

“Brain comfort”:

Studies have suggested that because Magnesium plays an important role in supporting healthy blood pressure and nervous system health, it may positively impact the frequency and duration of periods of head & brain discomfort.

Bowel pattern:

Magnesium can help to restore a normal bowel pattern by relaxing the muscles in the intestinal wall and drawing water into the bowel. Many over-the-counter constipation remedies are formulated with Magnesium as the primary ingredient.

PMS relief:

Magnesium may help to reduce the symptoms of premenstrual syndrome (PMS), including cramps, bloating, and mood swings.

Breathing & respiration:

Some research has suggested that Magnesium may help to support healthy lung & bronchial function, especially in those with health challenges related to these organs.

Magnesium Deficiency Symptoms

Despite the importance of Magnesium for muscles and overall health, many people are not getting enough of this essential nutrient. In fact, Magnesium deficiency is one of the most common nutrient deficiencies in the world. Here are some of the signs and symptoms of Magnesium deficiency:

  • Muscle cramps and spasms
  • Fatigue and weakness
  • Loss of appetite
  • Nausea and vomiting
  • Headaches
  • Insomnia
  • Irritability and anxiety
  • Abnormal heart rhythms
  • Low blood pressure
  • Numbness and tingling
  • Seizures

If you're experiencing any of these symptoms, even just one or two, it’s likely worth having your Magnesium levels checked. You can do this by speaking with your healthcare provider and getting a blood test.

Magnesium Food Sources

The best way to get Magnesium is through your diet. Here are some of the top Magnesium-rich foods.


  • Spinach: 157 mg per cup
  • Almonds: 80mg per ounce
  • Cashews: 74 mg per ounce
  • Avocado: 58 mg per fruit
  • Black beans: 60mg per half cup
  • Salmon: 26 mg per 3 ounces
  • Brown rice: 42 mg per half cup
  • Yogurt: 23 mg per 6 ounces

Magnesium Recommended Daily Intake

The recommended daily intake of magnesium varies depending on age, gender, and other factors. Here are the recommended daily intakes for different age groups:

  • Children 1-3 years: 80 mg
  • Children 4-8 years: 130 mg
  • Children 9-13 years: 240 mg
  • Adults 19-30 years: 400 mg for men, 310 mg for women
  • Adults 31 years and older: 420 mg for men, 320 mg for women
  • Pregnant women: 350-360 mg
  • Breastfeeding women: 310-320 mg

It's worth noting that athletes and people who engage in intense physical activity may need more Magnesium than the recommended daily intake, as Magnesium is lost through sweat.

Magnesium Supplements

If you're not getting enough Magnesium through your diet, you may want to consider taking a pharmaceutical-grade Magnesium supplement. There are several different types of Magnesium supplements available, and each has its unique benefits.

Choosing the right type of Magnesium supplement can be a daunting task, given the number of different forms available. However, selecting the right type of Magnesium supplement is crucial to ensure its maximum absorption and effectiveness. Here are some factors to consider when choosing the best magnesium supplement for your needs:

1. Consider your specific health needs: Different types of Magnesium supplements have unique benefits and may be more effective for certain health concerns. For example, if you are looking for a Magnesium supplement to help with muscle function, you may want to consider Di-Magnesium Malate with Malic Acid. This form of Magnesium has been shown to be beneficial for athletes or people with muscle-related health concerns. This form of Magnesium is also chelated, which helps with absorption. The addition of Malic Acid can provide additional benefits, particularly for people with muscle discomfort or low energy. Malic Acid is involved in the production of ATP, which is the primary source of energy for your muscle cells. 2. Consider the form of magnesium supplement that you prefer: Some types of Magnesium supplements may be easier to tolerate than others. For example, Magnesium Citrate may cause loose stools in some people, while Magnesium Glycinate is generally well-tolerated and less likely to cause gastrointestinal issues. 3. Consider the bioavailability of the Magnesium supplement: The bioavailability of a supplement refers to the amount of the supplement that your body can absorb and utilize. Chelated forms of Magnesium, which are Magnesium bound to an amino acid, such as Magnesium Lysyl Glycinate chelate, often have higher bioavailability due to their improved absorption.

Enhanced Athletic Performance

Magnesium is critical for athletic performance, as it plays a key role in the production and use of energy during exercise. Several studies have investigated the potential benefits of Magnesium supplementation for athletic performance, particularly in the context of reducing the risk of muscle cramps and improving exercise capacity.

We reviewed 11 published studies and found that Magnesium supplementation improved exercise performance and reduced the risk of muscle cramps in athletes. The studies included in the review investigated the effects of Magnesium supplementation on a range of athletic activities, including endurance exercise, strength training, and team sports.



One proposed mechanism for the performance-enhancing effects of Magnesium supplementation is its ability to reduce the accumulation of lactic acid in muscles during exercise. Lactic acid build-up is a major contributor to muscle fatigue and can limit exercise capacity. Magnesium also plays a critical role in the production of ATP (adenosine triphosphate), the primary energy currency of the body, which is essential for muscular contractions during exercise.

Magnesium is also involved in the regulation of electrolyte balance in the body, which is critical for optimal athletic performance. Electrolytes, including Sodium, Potassium, and Magnesium, help regulate fluid balance, nerve function, and muscle contractions. Low levels of electrolytes can lead to muscle cramps and impaired performance.

Finally, It’s very important to consider the quality of the Magnesium supplement. Look for a supplement that has been independently tested for purity and potency to ensure that you are getting a high-quality supplement solution.

Pure TheraPro’s Optimum Magnesium™ is third-party tested, manufactured in an FDA’s cGMP & NSF certified lab, is formulated without gluten, soy, or fillers of any kind, and contains several of the most bioavailable forms of Magnesium, as well as Malic Acid for muscle health and energy.


  1. Volpe, S. L. (2015). Magnesium and the Athlete. Current Sports Medicine Reports, 14(4), 279–283.
  2. Nielsen, F. H., & Lukaski, H. C. (2006). Update on the relationship between magnesium and exercise. Magnesium Research, 19(3), 180–189.
  3. Veronese, N., Zurlo, A., Solmi, M., Luchini, C., Trevisan, C., Bano, G., … Maggi, S. (2016). Magnesium Status in Alzheimer’s Disease: A Systematic Review. American Journal of Alzheimer’s Disease & Other Dementias, 31(3), 208–213.
  4. DiNicolantonio, J. J., O’Keefe, J. H., & Wilson, W. (2018). Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open Heart, 5(1), e000668.
  5. Farsinejad-Marj, M., Saneei, P., & Esmaillzadeh, A. (2020). Dietary Magnesium Intake, Its Food Sources, and Cardiovascular Risk Factors in a Population-Based Study. Journal of the American College of Nutrition, 39(3), 197–206.
  6. Laires, M. J., & Monteiro, C. (2008). Exercise, magnesium and immune function. Magnesium Research, 21(2), 92–96.
  7. Muscogiuri, G., Barrea, L., Aprano, S., Framondi, L., Di Matteo, R., Laudisio, D., … Savastano, S. (2019). Role of Magnesium in Insulin Resistance. Journal of Biological Regulators and Homeostatic Agents, 33(5), 1341–1349.