The Lifter's Guide To Magnesium:
What This Nutrient Does For Strength


Find out the 3 major benefits and why you should be taking Magnesium daily


Written By Jennifer Esposito, PT
Last updated On July 27th, 2023

Does Magnesium Improve Endurance & Performance?

Ask the average weighlifter to list the supplements they can't live or lift without, and the list will probably stop at protein powder and creatine. Folks with a higher budget might add fish oil, branch chain amino acids, beta alanine, zinc, and other useful pills and powders that can improve performance in and out of the gym. But generally speaking, magnesium rarely appears under essential supplements for strength athletes.

However, according to a recent study - the recommended amount of Magnesium is more than 300mg to 400mg per day. While the average diet in the United States contains only 50% of that.

That's bad news, since most Americans are deficient in magnesium - it's actually the second most common deficiency in developed countries after Vitamin D - and it's one of the most important nutrients for strength athletes in particular. As a best practice, most medical experts reccomend supplementing with 300 mg of Magnesium daily to prevent definiciency and ensure healthy function in the body.


What The Studies Have Shown

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Preserve Muscle Mass And Power

A large scale study of people between 18 to 79 years of age found that higher dietary intake of magnesium was associated with less age-related muscle loss and greater leg explosive power (1). This suggests getting enough magnesium may help you maintain muscle mass and power as you age.


Improved Endurance Exercise Performance

A study published in the NCBI looked at the effect of magnesium supplementation on measures of endurance-focused physical stress in competitive triathletes (2). Participants took magnesium or a placebo for four weeks leading up to an endurance event.

Researchers collected blood samples before and after the physical test and between each event. They evaluated the athletes' energy and hormone metabolism as measured by glucose concentration, insulin levels, and venous oxygen partial pressure. They also measured participants' swimming, cycling, and running times.

Participants who supplemented with magnesium had altered glucose utilization, reduced stress response, and improved athletic performance compared to those in the placebo group.

This suggests supplementing with magnesium may help the body be more resilient to physical stress and could lead to stronger performance in endurance exercise.

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Aerobic Exercise, Muscle Strength, and Speed

A 2017 review of studies looked at the impact of magnesium supplementation on exercise performance (3). It concluded that magnesium supplementation may improve aspects of both aerobic and anaerobic exercise, including decreased accumulation of lactate, increased muscle strength, and improved walking speed in older adults.

Signs of Low Magnesium

Over time, not getting enough Magnesium can cause issues. These include:

Muscle cramping or weakness 🤕

Abnormal heart rhythm 🥵

Feeling tired 😴

Feeling irritable 😠

*If you have questions about your personal Magnesium levels, consult with your healthcare professional. They can perform blood tests or use other methods to assess your Magnesium status and recommend appropriate care.


Consider Supplementing With Triple Complex Magnesium ✨

Since many of us do not consume adequate magnesium through the foods we eat, supplementing between 250 to 450 milligrams of magnesium daily be a huge benefit.

However, while supplementing with magnesium is safe, taking too much can result in digestive discomfort, including diarrhea, nausea, and abdominal cramping. 300 milligrams may be the sweet spot for magnesium supplementation without the side effects.

It's worth noting that not all magnesium supplements are created equal. Magnesium oxide is among the types most likely to cause side effects and is not well-absorbed by the body. However, Magnesium citrate, Magnesium Malate, and Magnesium Glycinate (Chelated) have higher absorption rates while being much less likely to cause side effects - and when combined, are are more easily absorbed by the body.

If you're looking for a great all in one Magnesium solution, Triple Complex Magnesium by BioEmblem combines magnesium glycinate, citrate, and malate and was voted 'Best Overall Magnesium Supplement' by Healthline - Try it now!

3 Major Reason Why Magnesium Is Vital For Your Body:

According to the National Institutes of Health, Magnesium plays a key role in cardiovascular health, blood sugar modulation, DNA repair, energy metabolism, protein synthesis, and nerve transmission. As an electrolyte, Magnesium also helps the body to stay properly hydrated. These are just a few of its many important jobs. Magnesium is involved in more than 300 enzyme reactions that regulate various processes in the body.

To help you make sure you're getting enough of this critical mineral, a Magnesium supplement may be beneficial.

Here are 3 major benefits supported by BioEmblem's Triple Complex Magnesium formula:

1. Muscles, Bones, and Nerves

Magnesium helps absorb vitamins like calcium and zinc required for strong bones. It is also used in protein production to support healthy muscle and nerve function. And the body uses the mineral in maintaining cardiovascular health.

2. Essential to Basic Body Functions

Magnesium is an essential mineral and a co-factor in hundreds of enzyme reactions. Yet around half of all Americans and 70-80% of those over the age of 70 don't get enough magnesium in their diets.

3. Energy, Metabolism, and Sleep

Cells use magnesium in AT creation, which generates energy for the body and is key to healthy metabolism. It is also critical for a wide range of biochemical processes related to cognitive function, rest and sleep, and exercise recovery.

Building Your Best Routine

When it comes to helping you optimize your nutrient intake so you can live your best life, BioEmblem is here for with excellent quality ingredients you can trust. If you're considering taking Magnesium to reap the big benefits this essential mineral, try one of our Triple Complex Magnesium packs so you can compound the powerful health benefits. We're here to go the extra mile with a Magnesium formula that really works with your body... so you can take great care of yourself!

Shop well-absorbed Magnesium and other mineral supplements from BioEmblem!

Triple Complex Magnesium
Triple Complex Magnesium

Triple Complex Magnesium

Voted 'Best Overall Magnesium Supplement' by Healthline 

Sleep+Rest Pack
Sleep+Rest Pack

Sleep+Rest Pack

The ultimate magnesium duo! Add to your daily routine for optimal rest and sleep.

Best Sellers Variety Pack
Best Sellers Variety Pack

Best Sellers Variety Pack

Compound the health benefits of our top-sellers for maximum nutrient absorption and feel like your best self!


i take this at night to help ward off migraines. i haven't had any excruciating ones since starting this!


i take this at night to help ward off migraines. i haven't had any excruciating ones since starting this!


i take this at night to help ward off migraines. i haven't had any excruciating ones since starting this!


i take this at night to help ward off migraines. i haven't had any excruciating ones since starting this!



1. Welch AA, Kelaiditi E, Jennings A, Steves CJ, Spector TD, MacGregor A. Dietary Magnesium Is Positively Associated With Skeletal Muscle Power and Indices of Muscle Mass and May Attenuate the Association Between Circulating C-Reactive Protein and Muscle Mass in Women. J Bone Miner Res. 2016;31(2):317-325. doi:10.1002/jbmr.2692


3. 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.

4. Magnesium - Health Professional Fact Sheet. Accessed May 10, 2022.