Magnesium is one of those nutrients that works quietly behind the scenes. It doesn’t trend on wellness feeds like collagen coffees, adaptogen lattes, or protein smoothies – but its role in supporting an active body is just as essential, and without it, many of the body’s key functions would struggle to keep pace – especially if you're regularly on the move. Whether you're a dedicated runner, a keen gym-goer, or simply someone who enjoys staying active, magnesium deserves a place on your radar.
From supporting normal muscle function, contributing to reduction of tiredness and fatigue, normal functioning of the nervous system to supporting electrolyte balance, this mineral plays a central role in keeping the body balanced and energised. Let’s explore why it’s particularly important for those who live life on the go.Â
Fuel for Movement – Energy at a Cellular Level
Every movement your body makes—whether it’s a sprint, a cycle uphill, or a stretch—relies on energy. This energy comes in the form of ATP (adenosine triphosphate), often described as the body’s energy currency. Magnesium is essential for the activation of ATP , acting like a spark plug that gets the engine going.
Without enough magnesium, the process of converting food into usable energy becomes less efficient. Over time, this can leave you feeling like you’re running on a half-charged battery.
Muscle Performance – Contract, Relax, Repeat
Muscles are in a constant cycle of contracting and relaxing. Magnesium helps to regulate this rhythm by working alongside calcium. While calcium is involved in muscle contraction, magnesium helps muscles relax . It’s this balanced interplay that allows muscles to move smoothly and recover efficiently after activity.
When magnesium levels are low, muscles may feel tighter or more fatigued than usual. Over time, this can affect performance, comfort, and even motivation to keep moving.
Replenishing What’s Lost – Sweating and Electrolyte Balance
Physical activity, especially in warm environments or during longer sessions, naturally leads to sweating. While this is the body’s way of cooling down, it also results in the loss of electrolytes—minerals that include sodium, potassium, and magnesium.
Electrolytes help the body stay hydrated and maintain fluid balance . Imagine them as the body’s internal conductors, keeping all systems in sync. When magnesium is lost through sweat, the orchestra can start to lose its rhythm, leading to feelings of fatigue and sluggishness.
In fact, studies have shown that marathon runners can see a real drop in their magnesium levels after a race. That’s because we lose magnesium through sweat—especially in hot conditions, where sweating alone can account for up to 12% of our daily magnesium loss. It’s a reminder that when we sweat a lot, we’re not just losing water—we’re also losing minerals that keep everything running smoothly.
Rest, Repair and Recovery
The time after exercise is just as important as the exercise itself. This is when the body rebuilds muscle fibres, restores energy reserves, and resets its systems. Magnesium plays a quiet but crucial role in this phase.
It contributes to the reduction of tiredness and fatigue and supports the nervous system—helping the body shift from a ‘go-go-go’ state into one of calm and repair. Sleep quality also comes into play here.Â
Do Active Lifestyles Increase Magnesium Needs?
If you’re regularly active, your body may have higher magnesium demands. Sweat loss is one obvious factor, but so too are other everyday habits like drinking coffee , experiencing emotional pressure , or relying on convenience foods —all of which can affect how much magnesium your body holds on to.
Signs that your magnesium levels may be lower than ideal could include a feeling of persistent tiredness, difficulties relaxing, or frequent muscle tightness. While these aren’t unique to magnesium, they can be gentle nudges from the body to pay closer attention to nutritional balance.
Magnesium-Rich Foods to Prioritise
The good news is that magnesium is found in a wide range of whole foods. The not-so-good news? It’s one of the first minerals to be stripped away during food processing—so eating as close to natural as possible is key.
To support your intake, aim to regularly include:
- Leafy greens such as spinach, kale, and chard
- Whole grains like oats, buckwheat, and brown rice
- Nuts and seeds, especially almonds, pumpkin seeds, and sunflower seeds
- Legumes such as chickpeas, black beans, and lentils
- Bananas and avocados – great for smoothies or post-workout snacks
- A magnesium-rich recovery bowl could be as simple as brown rice with sautéed greens, chickpeas, and a sprinkling of pumpkin seeds—easy, nourishing, and effective.
What About Supplements?
While food should always be the foundation, some people find it helpful to top up their magnesium levels through supplementation—especially if they’re training intensively or have demanding routines.
Magnesium supplements come in a range of forms , and each has its own characteristics. Some are gentle on the stomach, while others are better suited for energy or relaxation support. The most important thing is to choose a form that suits your body and lifestyle, and ideally one that complements a diet rich in whole foods.
Your Super Supplement
The Quiet Power Behind an Active Life
Magnesium might not be the first mineral you think of when it comes to performance and recovery, but it quietly supports many of the body’s behind-the-scenes functions that keep you moving well.
From converting food into energy to helping muscles perform and recover, magnesium is a small mineral with a big impact. By building more magnesium-rich foods into your daily routine—and being mindful of your body’s needs post-exercise—you’ll be giving your active lifestyle the support it deserves.
*The advice in this article is for information only and should not replace medical care. As with any nutritional supplement please consult your qualified healthcare professional before use, especially if pregnant, breastfeeding, if you have a known medical condition or are taking medication. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
Genna Nelson
Nutritional Therapist and GN Wellness
