Should Athletes Take Magnesium Glycinate? Enhancing Performance and Recovery

October 5, 2025 •

4 min read

Athletes lose vital minerals through sweat, with some research suggesting up to a 20% increase in magnesium loss during strenuous exercise. This fact leads many active individuals to question if they should compensate with supplements. A common query is: should athletes take magnesium glycinate to effectively replenish this essential mineral for performance and recovery?

Quick Summary

This article explores why magnesium glycinate, a highly absorbable form of the mineral, is particularly beneficial for athletes. It details how it supports muscle function, energy production, and sleep quality while being gentle on the digestive system.

Key Points

High Bioavailability: Magnesium glycinate is easily absorbed by the body, making it a highly effective supplement for replenishing magnesium levels.
Gentle on the Stomach: Unlike other forms, magnesium glycinate is less likely to cause digestive issues like diarrhea, making it suitable for regular use.
Supports Muscle Recovery: This supplement aids in muscle relaxation, reduces cramping, and helps repair muscle tissue after intense exercise.
Enhances Sleep Quality: The glycine component promotes relaxation and restful sleep, which is critical for an athlete's recovery and overall performance.
Boosts Energy Levels: Magnesium is crucial for the production of ATP, the body's main energy source, helping to improve endurance and reduce fatigue.
Timing Can Be Optimized: It can be taken before a workout for energy or in the evening for better sleep and recovery, depending on individual goals.
Not a Replacement for Diet: While beneficial, supplementation should complement a diet rich in magnesium, not replace it.

The Critical Role of Magnesium for Athletic Performance

Magnesium is an essential mineral involved in over 300 biochemical reactions in the human body, many of which are critical for peak athletic performance. It plays a role in energy production, protein synthesis, muscle and nerve function, and blood glucose control. Athletes, due to high-intensity training and increased sweat, have a higher demand for this mineral and are at a greater risk of deficiency. A magnesium deficiency can manifest as muscle cramps, fatigue, and reduced athletic capacity. This makes the question of supplementation particularly relevant for anyone pushing their body to its limits. While there are many forms of magnesium available, magnesium glycinate stands out for specific reasons beneficial to athletes.

What is Magnesium Glycinate?

Magnesium glycinate is a chelated form of magnesium, meaning the mineral is bound to the amino acid glycine. This unique pairing offers several advantages over other magnesium supplements. Glycine, known for its calming properties, assists in enhancing the absorption of the magnesium, making it highly bioavailable. For athletes, this means more of the mineral is effectively absorbed and utilized by the body, minimizing waste and maximizing potential benefits. Furthermore, the chelated nature of magnesium glycinate makes it gentler on the digestive system, reducing the risk of the laxative effect common with other forms, such as magnesium citrate or oxide.

Benefits of Magnesium Glycinate for Athletes

Athletes can reap numerous benefits from adequate magnesium intake, particularly through a well-absorbed form like glycinate:

Enhanced Muscle Function and Relaxation: Magnesium helps regulate muscle contractions and promote muscle relaxation. This is crucial for preventing muscle cramps and spasms that can be a major problem during and after intense training or competition. By aiding in the relaxation of muscles, magnesium glycinate supports smoother movement and reduces the risk of muscle tears.
Improved Energy Production: Magnesium is a cofactor in the production of Adenosine Triphosphate (ATP), the body's primary energy source. An optimal supply of magnesium ensures efficient energy conversion, which helps athletes perform for longer and delay the onset of fatigue.
Accelerated Muscle Recovery: After strenuous exercise, muscles undergo stress and microscopic damage. Magnesium glycinate aids in protein synthesis, which is essential for repairing and rebuilding muscle tissue. Its anti-inflammatory and antioxidant properties also help reduce exercise-induced soreness and inflammation, leading to faster recovery times.
Support for Restful Sleep: Glycine, the amino acid bound to magnesium in this supplement, has calming properties that support relaxation and can improve sleep quality. For athletes, quality sleep is non-negotiable for muscle repair, growth, and overall physical and mental recovery. A deep, restorative sleep is vital for preparing the body for the next training session.

Magnesium Glycinate Versus Other Forms

When selecting a magnesium supplement, athletes are faced with a variety of choices. The high bioavailability and tolerability of magnesium glycinate make it a strong contender, especially when compared to more common, less expensive options. Here is a comparison of some popular magnesium forms:


Feature	Magnesium Glycinate	Magnesium Citrate	Magnesium Oxide
Bioavailability	High; bound to glycine for enhanced absorption.	Moderate to High; absorbed relatively well.	Low; poorly absorbed by the body.
Gastrointestinal Effects	Gentle on the stomach; minimal risk of laxative effects.	Potential for laxative effects, especially at higher doses.	High risk of laxative effects; often used for constipation.
Best For Athletes	Muscle relaxation, sleep, recovery, and overall performance.	General supplementation; may not be ideal for those with sensitive digestion.	Not recommended for correcting magnesium deficiencies in athletes.
Primary Purpose	Muscle support, relaxation, sleep quality.	Bowel regularity, general magnesium levels.	Occasional heartburn or constipation relief.

How and When to Supplement

There is no single 'best' time to take magnesium glycinate, and it can depend on an athlete's goals and routine. For those focusing on sleep and recovery, taking the supplement in the evening is often recommended due to glycine's calming effects. For others who want to support muscle function during exercise, taking it before a workout may be beneficial. The key is consistency, as it can take months to build up intracellular magnesium levels. As with any supplement, athletes should monitor their body's response and consult a healthcare professional or a registered dietitian before starting a new supplement regimen.

Dietary Sources of Magnesium

While supplements are an option, athletes should first focus on obtaining magnesium through whole foods. Incorporating magnesium-rich foods into a balanced diet is the most natural way to support performance. Excellent dietary sources of magnesium include:

Dark green leafy vegetables, such as spinach and kale
Nuts and seeds, including pumpkin, chia, and sesame seeds
Legumes, like black beans and lentils
Whole grains, such as brown rice and quinoa
Fatty fish, such as salmon and mackerel
Dark chocolate

Conclusion

For many athletes, the question of should athletes take magnesium glycinate? is answered with a resounding yes, especially for those experiencing signs of potential deficiency like muscle cramps or poor recovery. With its high bioavailability, minimal digestive side effects, and added benefits from the amino acid glycine, magnesium glycinate is a powerful tool for supporting muscle health, enhancing energy production, and promoting restful sleep crucial for recovery. While a whole-food-based diet rich in magnesium is the foundation, a high-quality magnesium glycinate supplement can provide a gentle yet effective boost to an athlete's nutritional regimen, helping them reach peak performance. Regular and consistent intake, combined with a nutrient-dense diet, is the most effective strategy for maximizing magnesium's benefits in sports. For more information on optimizing performance through nutrition, consider exploring resources from reputable organizations like USA Triathlon.

Disclaimer: The information provided in this article is for general knowledge and informational purposes only, and does not constitute medical advice. It is essential to consult with a qualified healthcare professional before making any decisions about your health or treatment, including whether to take magnesium glycinate or any other supplement.

Frequently Asked Questions

Magnesium glycinate is magnesium bound to the amino acid glycine. It's often recommended for athletes because of its high bioavailability, meaning the body absorbs it efficiently, and its gentle effect on the stomach, which avoids the digestive issues common with other magnesium forms.

Magnesium glycinate supports muscle recovery by aiding muscle relaxation, which helps prevent cramps and spasms. It also plays a key role in protein synthesis for muscle repair and reduces exercise-induced inflammation.

Yes. The glycine in magnesium glycinate has calming properties that promote relaxation. This helps regulate neurotransmitters and support a healthier sleep cycle, which is essential for an athlete's recovery and performance.

The best time depends on your goals. For better sleep and recovery, many athletes take it in the evening. For supporting energy levels during a workout, some prefer taking it before exercise. Consistency is more important than timing.

The recommended daily allowance (RDA) for adults is typically between 310-420 mg. However, athletes may have higher needs due to increased loss from sweat. Athletes should consult a healthcare professional for personalized advice on appropriate intake.

Magnesium glycinate is generally well-tolerated. Unlike other forms, it rarely causes significant digestive issues. However, high intake may occasionally lead to mild stomach discomfort or drowsiness. Serious side effects are rare and typically occur with excessively high intake.

Magnesium glycinate is often a top choice for athletes due to its high absorption rate and gastrointestinal tolerability. While other forms like citrate have high bioavailability, they are more prone to laxative effects.