Magnesium Supplements
When it comes to working out and maintaining a healthy lifestyle, magnesium is a mineral that often gets overlooked. If you’re looking to optimise your health and performance, magnesium is essential.
Magnesium plays a crucial role in muscle function and energy production, making it an essential component for anyone looking to improve their athletic performance. Improving your magnesium intake can help you optimise your health and performance, offering benefits like increased muscle strength, improved endurance, and reduced inflammation. Plus, magnesium can be beneficial for heart health and may even improve the quality of your sleep.
Magnesium glycinate, for example, is often used to encourage relaxation and support deeper sleep, while forms like magnesium citrate may aid digestion and muscle recovery. Topical options like magnesium spray can also provide fast-absorbing relief for sore or tired muscles, making magnesium one of the most versatile minerals in your wellness stack. Not sure which type is right for your needs? Explore our blog:
The Magic of Magnesium: Which Magnesium is Best?
Think You’re Just Tired?
You might be magnesium deficient especially if you train hard, deal with stress, or don’t get enough from diet alone. Most adults need around 300–400mg per day, but this can vary based on lifestyle and training load. Learn how to spot the signs and what to do in our latest blog:
You’re Not Just Tired. You’re Probably Magnesium Deficient.
Incorporate This Essential Mineral Into Your Workout
Magnesium is a vital mineral that many people don't get enough of through their diet alone. This nutrient plays a crucial role in over 300 biochemical reactions in the human body, including maintaining normal muscle and nerve function, regulating heart rhythm, and supporting a healthy immune system. If you're not getting enough magnesium, it might be time to look at a magnesium supplement. ASN can help you there.
Among our best magnesium formulas, you will find Evolve Magnesium, which offers an excellent source of magnesium enhanced by a healthful combination of vitamins and minerals to help alleviate muscle soreness while supporting bone health and immune function.
Ethical Nutrients Mega Magnesium is a high-strength magnesium formula that can offer enhanced absorption while supporting against muscle aches, pains, cramps and spasms, while Fusion Health Magnesium Advanced offers a convenient tablet option.
If you're looking for a quick, targeted option to add to your recovery routine, magnesium sprays are a popular choice among athletes for on-the-spot relief.
Shop Magnesium Supplements At ASN
As a leading supplement retailer in Australia, ASN offers a comprehensive range of magnesium supplements to help you achieve your health & training goals. Whether you're after magnesium glycinate for relaxation, magnesium citrate for muscle recovery, or a high-potency blend to support daily wellbeing, we’ve got you covered.
Check out our Top 10 Magnesium Supplements today, including top brands like Switch Nutrition, Evolve and ATP Science who lead the line with premium magnesium formulas.
For help finding the most effective magnesium supplements or to learn more about how magnesium can benefit your health and performance, visit us across one of our stores or reach out online. Our friendly team are always available to help you achieve your health & fitness goals.
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Magnesium FAQs
What does Magnesium do to the body?
Magnesium is an essential mineral that plays a role in over 300 biochemical reactions in the body. It supports muscle function, nerve signaling, energy production, protein synthesis and bone health. Magnesium also helps regulate sleep, manage stress, and maintain a steady heartbeat. Research highlights magnesium’s involvement in neuromuscular function, glucose control and blood pressure regulation (National Institutes of Health, 2022).
Is it ok to take a magnesium supplement every day?
Yes, for most healthy adults, taking magnesium daily is safe and often beneficial, especially if your diet is low in magnesium-rich foods like leafy greens, legumes or whole grains. The recommended daily intake ranges from 310 to 420 mg for adults depending on age and gender, and supplements can help fill the gap. Clinical reviews show that daily magnesium supplementation is well tolerated and effective at maintaining adequate magnesium levels (Nutrients Journal, 2020).
When should I take magnesium?
Magnesium supplements are best consumed with meals and can be effective when taken at any time of day. The important thing is to remain consistent. Taking magnesium with other supplements, such as those from our Intra Workout collection, may enhance absorption and recovery. When you take magnesium supplements may also depend on why you are taking them—for instance, magnesium glycinate is often recommended before bed to support relaxation and sleep. If you’re unsure, consult with a healthcare professional to create the best routine for your goals. Explore our Top 10 Magnesium Supplements for expert-recommended products. (Ajmera, R. 2023)
Ajmera, R. 2023, ‘What’s the Best Time to Take Magnesium? Healthline.
What are the signs of lacking magnesium?
Common signs of magnesium deficiency include muscle cramps, fatigue, irritability, trouble sleeping, headaches and irregular heartbeat. In more severe cases, low magnesium can lead to numbness, tingling or even seizures. Subclinical deficiency is surprisingly common and often goes undetected without testing. Studies suggest that even slight magnesium deficiency may impact sleep quality, mood and stress resilience (Open Heart, 2018).
What is the recommended dosage of magnesium?
The recommended dosage of magnesium varies depending on factors such as age, gender, and health. However, the average daily recommendation for adults is around 400-420mg for men and 310-320mg for women. When determining dosage, it’s essential to consider the form of magnesium being taken, as absorption rates can vary. For example, magnesium oxide is often used for general support, while magnesium glycinate and magnesium citrate are better for specific needs like relaxation or digestion. For tailored advice, consult our Top 10 Magnesium Supplements or our blog: The Magic of Magnesium; Which one is best? (Berkheiser, K. 2022)
Berkheiser, K. 2022, ‘Magnesium Dosage: How Much Should You Take per Day?’ Healthline.
What’s the best type of magnesium supplement to take?
There’s no one-size-fits-all when it comes to magnesium — the best type depends on your personal health needs and goals. For example, magnesium glycinate is great for relaxation and sleep, while magnesium citrate may assist with digestion and muscle recovery. If you’re after something fast-absorbing for sore muscles, topical magnesium sprays can also be a game changer. The key is finding the form that works best for you, based on your lifestyle, symptoms, and supplement preferences.
👉 Read more in our blog: The Magic of Magnesium – Which Magnesium is Best?
What are the potential side effects of magnesium?
While magnesium is an essential mineral that our bodies need for a variety of functions, taking too much of it can result in unwanted symptoms. Some possible side effects of taking magnesium supplements include diarrhea, nausea, decreased appetite, and abdominal cramping. Additionally, taking high doses of magnesium can lead to more serious complications like irregular heartbeat and low blood pressure. If you experience any symptoms, discontinue use and consult a GP (WebMD).
Is it better to take magnesium every day or once a week?
Magnesium is best taken daily in small, consistent doses to keep your body’s levels stable. Since it is water-soluble, excess amounts are excreted through urine, making weekly megadoses less effective for ongoing support. Health authorities and supplementation research both recommended daily intake to ensure proper absorption and maintenance of magnesium status (NIH, 2022).
What are the side effects of taking magnesium daily?
Most people tolerate magnesium supplements well, especially when taken at the recommended dose. Mild side effects can include soft stools or digestive upset, particularly with certain forms like magnesium oxide. High doses (above 350 mg from supplements per day) may increase the risk of diarrhoea. Choosing highly bioavailable forms like magnesium citrate, bisglycinate or amino acid chelates may reduce the chance of gastrointestinal side effects (Magnesium Research, 2011).
What is the biggest benefit of magnesium?
While magnesium supports many aspects of health, one of its biggest benefits is its ability to promote relaxation and recovery. It helps calm the nervous system, ease muscle tension, support deeper sleep, and balance the body’s stress response. Clinical research consistently supports magnesium’s role in improving sleep quality, reducing stress symptoms and aiding post-exercise muscle function (Journal of Research in Medical Sciences, 2012).
What depletes magnesium the most?
Magnesium can be depleted by several common factors, including chronic stress, high alcohol or caffeine intake, poor diet, certain medications (like diuretics or PPIs), and intense exercise. Excessive sugar and processed foods may also interfere with magnesium absorption. Studies note that stress hormones like cortisol can increase urinary magnesium loss, while physical exertion increases magnesium requirements due to sweat loss (Clinical Calcium, 2005).