Magnesium is a crucial micronutrient that is naturally found in foods like leafy greens, legumes, and even high-quality yogurts. It is also commonly found in the supplement aisle, either by itself or included in a multivitamin.
Many that are looking to add to their supplement stack are interested in helping their body to work more efficiently, and this frequently means increased energy throughout the day with good quality rest at night. Magnesium could help!
What Does Magnesium Do for the Body?
Low magnesium levels are linked to low energy, poor-quality sleep, and poor mood. Unfortunately, around 68% of adults are likely to be magnesium deficient.
Magnesium is a very supportive micronutrient, particularly with muscle, nerve, and energy functions. One of the ways that magnesium is most beneficial is because it helps the brain communicate with the body. [1]
Magnesium also works in tandem with other micronutrients, like calcium, to help regulate your heartbeat – calcium helps the heart muscles with contracting, and magnesium helps them to relax with each beat.
Several studies also link regular magnesium consumption with better quality sleep and reduced insomnia symptoms, which is great news for athletes. [2]
Will Magnesium Give Me More Energy?
Magnesium levels that are even “a little low” can cause symptoms of drowsiness.
Because magnesium helps with the efficiency of so many bodily functions, it is naturally linked to higher levels of energy. When your body is having to work hard to even have a regular heartbeat, it means you have little energy left over for exertion in other areas, creating a sense of brain fog and fatigue.
The positive effects on sleep quality are important to note here as well. Deep, restful sleep allows for more thorough overnight recovery and higher levels of energy throughout the day.
Is Magnesium Good for Tiredness and Fatigue?
If you struggle with general drowsiness and fatigue throughout the day, it’s possible that a vitamin deficiency could be a contributing factor.
A Checklist to Decide if Magnesium is a Good Option
To assess whether or not magnesium could benefit your symptoms of fatigue, consider exploring all avenues of what may be plaguing you:
- Is a high-stress lifestyle raising your cortisol levels?
- Do you have a regular sleep schedule?
- Is your diet well-rounded and nutritionally complete?
- Do you rely heavily on substances like caffeine or alcohol?
If you find factors like these are under control, you would be among the population most likely to notice positive benefits from supplementing magnesium.
How Quickly Does Magnesium Work?
Among healthy adults, most researchers find there to be a noticeable effect on stress reduction when taken regularly over a long period of time, and the effects are most noticeable after 3-4 weeks of consistent dosing.
If you find your diet to be magnesium deficient, you may notice higher-quality sleep within a day or two of adding it to your supplement regimen.
Should I Take Magnesium in the Morning or at Night?
As far as vitamins go, magnesium can be considered somewhat slow digesting, as it takes around 6-8 hours to completely be digested for most people. If you are taking magnesium as a stand-alone supplement and not included in a multivitamin, it is generally advised to add it to your nightly routine.
If you are interested in deeper and better quality sleep, you will most likely find more tangible results if you take it 1-2 hours before bedtime. The slow digestion process means it will stay in your system as you sleep, and can help you stay in a deeper sleep state for a longer period.
Which Magnesium is Best for Energy?
There are several forms of magnesium on the market today. If you’re looking for overall increased and even energy levels throughout the day, magnesium malate will likely be your top contender.
Magnesium malate is a vital component of the enzymes that assists your body with ATP synthesis, which directly impacts your energy production.
Natural Ways to Increase Energy
While supplements may help a bit if someone is struggling with tiredness, fatigue, and low energy levels, incorporating natural solutions and healthy habits will likely have the most tangible benefit.
Natural ways to increase your energy level include:
- Prioritizing a schedule that allows you to get good quality rest
- Eating a well-rounded diet that suits your exercise needs so that you are well-fueled for your energy exertion
- Waiting to consume caffeine until 90 minutes after waking to allow your body’s rhythms to stabilize
- Limit alcohol consumption
- Reduce excess stressors where possible to reduce your cortisol levels
Conclusion
Magnesium is an incredible micronutrient that assists the body with multiple functions, all of which will have a positive impact on athletes.
While that is great news, it’s unlikely that a magnesium supplement will have earth-shattering effects, and many athletes may find that they are already meeting their daily magnesium intake needs through diet alone, or simple routine changes help them reach their goals just as easily.
