The 3 Best Types of Magnesium Supplements for Athletes
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Updated October 9, 2026
Magnesium is an essential mineral that your body doesn’t produce, so it must be obtained via your daily diet or supplementation. Yet it’s estimated that as many as 50% of Americans may have a magnesium deficiency, and this can be especially problematic for athletes and fitness enthusiasts. Magnesium is lost through sweat and is involved in many processes that increase with physical activity, such as carbohydrate and fat metabolism, energy production, protein synthesis, and healing.
Magnesium is essential for over 300 enzymatic processes from the synthesis of adenosine triphosphate (ATP), the primary energy currency of the body, to helping with muscle relaxation, heart and brain health, and physical performance. It is essential for optimal nerve transmission and neuromuscular coordination in the nervous system. It can also help improve sleep and alleviate soreness.
Although magnesium is found in many foods, such as whole grains, green leafy vegetables, and nuts, very few foods are considered to be magnesium-rich. For this reason, magnesium supplements can be a great asset for athletes.
In this guide, we’ll explore the most effective magnesium supplements tailored specifically for athletes. We’ll be covering Magnesium Malate, Magnesium L-Threonate, and Magnesium Bisglycinate. Each of these supplements has been selected based on their ability to enhance energy levels, support muscle function, aid in muscle recovery and post-exercise soreness, and promote deep, restful sleep.
We’ll also dissect the scientific research supporting the use of magnesium supplements for athletes. You’ll gain insights into how these supplements work at a biochemical level, recommendations on dosages and timing to align with training schedules, and the potential side effects to be aware of.
If you want a quick summary of each supplement, here’s what we’ll cover in more depth below:
| Magnesium Malate | Magnesium L-Threonate | Magnesium Bisglycinate | |
|---|---|---|---|
| What It Does | Supports energy metabolism, muscle function, protein synthesis, and bone health. | Studied for potential benefits to cognitive function, memory, learning, attention, focus, and sleep. | Commonly used to support relaxation and sleep. |
| Mechanism of Action | Magnesium combined with malic acid, a compound involved in cellular energy metabolism. | Magnesium combined with threonic acid. Research suggests this form may influence magnesium levels in the brain. | Magnesium bound to glycine, an amino acid. This chelated form may be well tolerated. |
| Clinical Research | Research on magnesium malate specifically is limited. Evidence for magnesium's role in muscle and energy function does not necessarily establish benefits unique to this form. | Early research suggests potential benefits for certain aspects of cognitive function and memory, but more research is needed. | Some research suggests magnesium supplementation may help with subjective anxiety and sleep quality, although findings vary and evidence specific to bisglycinate remains limited. |
| Recommended Dosage and Timing | 220 mg daily with food, depending on the product and the amount of elemental magnesium provided. | Follow the product label for dosage and timing. Morning or early afternoon may suit those using it for cognitive support. | 200 mg in the evening, depending on the product and the amount of elemental magnesium provided. |
| Safety and Side Effects | High supplemental doses may cause diarrhea, nausea, or abdominal cramping. Magnesium can interact with certain medications. | Generally well tolerated in studied doses. Higher doses may cause digestive discomfort. | Often well tolerated, though high doses may cause diarrhea or gastrointestinal irritation. |
Magnesium Malate
Magnesium Malate is a bioavailable form of an essential micronutrient involved in muscle and nerve function and energy production. It’s derived by combining magnesium with malic acid, a naturally occurring compound found in fruits.
What It Does
Magnesium Malate can help enhance energy levels and support muscle function. It plays a vital role in various bodily functions, including energy metabolism, muscle function, protein synthesis, and maintaining healthy bones and teeth. It promotes the proper functioning of enzymes involved in hundreds of biochemical reactions throughout the body. It also supports the conversion of vitamin D into its active form to support bone health, immune system, brain function, and sleep quality.
Mechanism of Action
Magnesium isn’t absorbed easily by the body, but when combined with malic acid to make magnesium malate its bioavailability is increased. In fact, this study showed it to be the most bioavailable form of magnesium.
Clinical Research Supporting Its Efficacy for Athletes
The research supporting the benefits of magnesium supplementation, including magnesium malate, is robust and well established. Multiple studies have demonstrated the positive impact of magnesium malate on energy metabolism, muscle recovery, cardiovascular health, and overall well-being. Scientific literature consistently highlights its role in enzymatic reactions, ATP synthesis, muscle relaxation, and mood regulation.
This study showed how magnesium deficiency can lead to increased oxygen requirements to complete submaximal exercise and a reduction in endurance performance.
Chronic magnesium deficits can increase the production of free radicals, which have been implicated in the development of several chronic age-related disorders. This study showed that maintaining an optimal magnesium balance all through life may help in the prevention of oxidative stress and chronic conditions associated with aging.
Recommended Dosage and Timing
Momentous recommends taking two of its Magnesium Malate capsules daily with food. Individual results may vary, but you can typically expect improvements in energy levels, reduced muscle soreness, and enhanced overall performance and vitality with consistent use over time.
Safety and Side Effects
Too much magnesium from food does not pose a health risk in healthy individuals because the kidneys eliminate excess amounts in the urine. However, high doses of magnesium from supplements often results in diarrhea that can be accompanied by nausea and abdominal cramping. Some types of medications have the potential to interact with magnesium supplements or affect magnesium status. A few examples include antibiotics, bisphosphonates, and diuretics.
Try Momentous Magnesium Malate
Momentous Magnesium Malate is NSF Certified for Sport, ensuring it is free from banned substances and contaminants and trusted by professional athletes worldwide.
Magnesium L-Threonate
What It Does
Magnesium L-Threonate is a naturally occurring micronutrient that passes through the blood-brain barrier more effectively than any other form of magnesium, ensuring you get more of this critical nutrient delivered to where it’s needed most—your brain. Because of this, Magnesium L-Threonate can help improve cognitive function, including memory, learning, attention, and focus.
Mechanism of Action
Magnesium L-Threonate is sourced through a meticulous manufacturing process that combines magnesium with threonic acid to create a highly bioavailable form that can effectively reach the brain. Momentous Magnesium L-Threonate includes 2 grams of Magtein® per serving.The blood-brain barrier is a filtration barrier that separates brain tissue (and the spinal cord) from circulating blood. Because Magtein® can cross this barrier, taking this supplement regularly can increase magnesium levels in the brain.
Clinical Research Supporting Its Efficacy for Athletes
This study on Chinese adults showed how Magtein can improve brain health and function, while this study showed how magnesium L-threonate can help nerve pain and memory.
Recommended Dosage and Timing
Take three capsules 30-60 minutes in the morning or early afternoon, or prior to cognitively demanding tasks. Initial improvements are usually felt within seven days, although it’s estimated that four weeks of supplementation is required for optimal improvements to be felt. Long-term benefits are best achieved with regular daily supplementation.
Safety and Side Effects
Magnesium L-Threonate is generally well tolerated. However, high doses may cause digestive discomfort, such as diarrhea or stomach cramps. It is recommended to start with the recommended dosage and adjust as needed based on individual tolerance.
Try Momentous Magnesium L-Threonate
Momentous Magnesium L-Threonate is NSF Certified for Sport, which means it is tested for up to 300 banned substances and contaminants, making it an ideal, highly trusted choice for athletes.
Magnesium Bisglycinate
What It Does
Magnesium bisglycinate is formed by combining magnesium with the amino acid glycine. It is highly bioavailable and easily absorbed through your small intestine. It can offer a number of benefits, including improved sleep and relaxation, improved exercise performance, promoting bone health, regulating nerve and muscle function, managing blood sugar and inflammation, and more.
Mechanism of Action
The chemical bond between magnesium and glycine allows the body to absorb and use magnesium more effectively, which is why it's sometimes called "chelated" magnesium.
Clinical Research Supporting Its Efficacy for Athletes
This 2025 research showed magnesium bisglycinate’s effectiveness in reducing insomnia, while this review found that magnesium may ease anxiety in people who were mildly anxious, had premenstrual syndrome (PMS), or had high blood pressure.
Recommended Dosage and Timing
Take 2 capsules daily before bed. Improvements are usually noticeable within the first week of consistent use.
Safety and Side Effects
Magnesium bisglycinate is typically well tolerated, especially when you take it in small doses. However, if you ingest high doses of any magnesium supplement, you might experience side effects, such as diarrhea, gastrointestinal irritation, nausea, vomiting and worse. If too much magnesium builds up in your body, as can happen if you have kidney disease, you can have serious side effects.
Magnesium bisglycinate may have fewer gastrointestinal side effects than other magnesium supplements. So magnesium glycinate might be easier to tolerate in someone who had diarrhea while taking magnesium or who already deals with loose bowel movements.
Try Momentous Magnesium Bisglycinate
Momentous Magnesium Bisglycinate is NSF Certified for Sport, making it a great choice for athletes. It's the most popular form of magnesium to help calm and restful sleep.
It can help ease everyday stress and full-body tension and can help calm the nervous system to support sleep onset. It is highly bioavailable and gentle on the stomach.
Emma-Kate Lidbury
Emma-Kate Lidbury is a freelance writer and editor with 20 years of experience working in the health and fitness world.
