Magnesium for Recovery. The Under-appreciated Mineral.
When most people think about recovery, they picture protein shakes, stretching, or maybe a cold plunge. But there’s one mineral that’s working quietly behind the scenes—and it might be the missing piece in your recovery plan: magnesium.
At OC, we’re all about helping you feel strong, happy, and healthy—and that includes what you’re doing outside of the gym. If you’ve ever felt wired but tired, struggled to wind down at night, or dealt with lingering muscle soreness, it might be time to take a closer look at your magnesium intake.
Why Magnesium Matters
Magnesium is involved in over 300 biochemical reactions in your body. It’s essential for:
- Muscle recovery and function
- Nervous system regulation
- Energy production
- Stress management
- Sleep quality
When you train hard—whether it’s during strength sessions or recovery walks—your magnesium stores are being used up. And if you’re sweating a lot or under chronic stress (hello busy work and parenting life), you’re likely depleting it even faster.
Magnesium for Muscle Recovery
Magnesium plays a key role in relaxing muscles after contraction. Without enough magnesium, your muscles may stay tense longer, increasing soreness and the risk of cramps. It also helps reduce inflammation, which supports quicker recovery between workouts.
If you’re showing up and lifting hard but still feeling sore for days, magnesium could be a missing link in your recovery routine.
Magnesium for Stress and Sleep
Magnesium helps regulate the HPA axis—your body’s central stress response system. It calms the nervous system and supports the production of GABA, a neurotransmitter that promotes relaxation.
More GABA = better sleep. And we all know how important sleep is for recovery, mood, and long-term health.
If you’re struggling to fall asleep or wake up feeling exhausted, increasing magnesium might help you get the deep, restorative sleep your body needs.
Types of Magnesium: Not All Are Created Equal
There are several different forms of magnesium, and each one supports the body in a slightly different way. Here are a few to consider:
- Magnesium Glycinate – Great for relaxation, sleep, and anxiety. Highly absorbable and gentle on the stomach.
- Magnesium Citrate – Supports digestion and regularity. A good choice for people dealing with occasional constipation.
- Magnesium Malate – Helps with energy production and muscle recovery. Often used for soreness and fatigue.
- Magnesium Threonate – Known for its effects on brain health and cognitive function.
- Magnesium Oxide – Common in cheaper supplements but poorly absorbed. We usually recommend skipping this one.
If you’re investing in a supplement, look for glycinate, malate, or threonate for the best impact on sleep, recovery, and overall stress.
How to Get More Magnesium
Food first is always a great approach. You can find magnesium in:
- Leafy greens (spinach, Swiss chard)
- Nuts and seeds (almonds, pumpkin seeds)
- Dark chocolate (yes, really!)
- Beans and lentils
- Avocados
- Whole grains
But even with a healthy diet, it can be hard to meet your magnesium needs—especially if you’re training consistently and living a busy life. That’s where a high-quality supplement can be a smart investment.
Most people do well with 200-400 mg per day, ideally taken in the evening to support rest and recovery. Always check with your doctor or pharmacist if you’re taking other medications.
Magnesium is an Investment in You
We love helping our members build strength and resilience—but training is only one part of the equation. Supporting your body with the right nutrients is how you make your results last.
Magnesium is one of the easiest wins you can add to your recovery routine. It supports your sleep, nervous system, and muscles, all while helping you show up better in the gym, at work, and for your family.
Ready to Feel Your Best?
Want to learn more about how we optimize training and recovery at OC? Book a free intro session and see how our team of expert coaches can help you reach your goals.
Let’s build a strong, happy, and healthy you—from the inside out.
