← Nutrition & Supplements
Magnesium
Magnesium is involved in over 300 enzymatic reactions, yet most lifters are mildly deficient. Supplementing can transform sleep, recovery and training output.
What is it?
Magnesium is a vital mineral for muscle contraction, nervous system regulation, sleep quality and energy metabolism. Glycinate, citrate and malate are the most bioavailable forms.
Benefits
- ✓Improves sleep quality and depth
- ✓Reduces muscle cramps and tension
- ✓Supports recovery between sessions
- ✓Supports a calm nervous system
How to use it
- 1.200–400 mg of elemental magnesium daily
- 2.Take in the evening for sleep benefits
- 3.Glycinate for sleep, citrate for digestion, malate for energy
Important information
- Avoid magnesium oxide - poor absorption, often causes diarrhoea
- Start at the lower dose to assess tolerance
Frequently asked questions
Will it actually help my sleep?+
Most people report deeper sleep within 1–2 weeks, especially with glycinate.
Can I take it with calcium?+
Yes, but space them by a few hours for best absorption.