Magnesium: Not Just for Muscles
If you’ve ever had a cramp, felt stiff in your hips, or struggled to switch off at night, chances are your body’s been calling out for magnesium.
Most people think of magnesium as “just for muscles”… but damn, it does so much more. It’s like your body’s behind-the-scenes support crew - keeping your fascia, nervous system, muscles and blood sugar levels running smoothly.
Why Magnesium is So Important
Muscles → It helps them contract and relax, as well as reducing inflammation. Without it? Hello tightness, cramps, and soreness.
Fascia + connective tissue → Magnesium plays a role in keeping collagen healthy, which means your fascia stays supple and strong.
Energy + recovery → It fuels ATP (your body’s energy currency) and is a cofactor to multiple energy-producing systems in the body, so you actually have the power to move, stretch, and heal.
Stress + sleep → Magnesium calms the nervous system and reduces restless legs, which is why so many people sleep better when their levels are topped up.
Basically - if you move, breathe, or think (so, all of us) you need magnesium.
Food Sources of Magnesium
Good news - you can get magnesium straight from your plate. Try adding more:
Leafy greens like spinach and silverbeet
Nuts and seeds (almonds, cashews, pumpkin seeds)
Beans and lentils
Wholegrains
Fatty fish like salmon
Dark chocolate (yes, really, but the darker the better )
Food should always be your foundation, but sometimes it’s not enough - especially if you’re active, stressed, or recovering from injury. That’s where supplements come in.
Not All Magnesium is Created Equal
Here’s what I’ve learned (with help from my partner, who’s a Clinical Nutritionist): the type of magnesium matters just as much as taking it. Some forms absorb really well, others… not so much, and some are better for different symptoms.
Magnesium glycinate → high bioavailability and super gentle on the digestive system, good for relaxing muscles, calming the nervous system, and improving sleep. A great all-rounder.
Magnesium citrate → absorbs well and helps clear lactic acid after intense exercise but can also get your bowels moving (good for some, not for all).
Magnesium amino acid chelate → high bioavailability, supports muscle and bone health, as well as cardiovascular health.
Magnesium malate → brilliant for blood sugar support and can help muscle recovery.
Magnesium L-threonate → shines for brain function and deep sleep.
Topical magnesium (sprays, Epsom salts) → soothing for fascia and muscles, but less effective for raising magnesium levels in your body. Sprays are great relief for muscle cramps.
Magnesium oxide → cheap and not absorbed well. Skip it unless you need it for constipation.
What’s Best for Muscles?
If your main goal is releasing muscle tension and supporting recovery, magnesium glycinate (or bisglycinate) is my go-to. It’s gentle, absorbs well, and really helps the body uptake and use magnesium where it counts. Many supplements contain multiple forms of magnesium so are supportive for multiple systems.
My Top Picks
These are well absorbed, easy to find, and ones I recommend looking out for:
Oriental Botanicals Magnesium Excel → contains four different forms of magnesium (including glycinate), solid everyday, all-round support.
JSHealth Advanced Magnesium+ → blend of glycinate + malate, fab for recovery.
BioCeuticals Ultra Muscleze → powerhouse for muscle recovery + relaxation, also contains B-vitamins to support energy production, well absorbed.
Always choose quality over quantity - cheap forms just aren’t worth it.
The Takeaway
Think of magnesium as your body’s reset button:
Eases muscle tightness
Keeps fascia healthy and flexible
Fuels energy production
Calms your nervous system so you can rest and repair
Add more magnesium-rich foods, and if you need a little extra, go for a good-quality supplement. Your body (and your fascia) will thank you.