What is Magnesium?

What Is Magnesium & Why Do You Need It?

Magnesium is an essential mineral involved in over 350 enzymatic processes in the body. It plays a fundamental role in:

• Energy production

• Muscle function and contraction

• Nerve transmission and heart rhythm

• Hydration and electrolyte balance

• Inflammation control and recovery

From helping your muscles perform to supporting your brain and heart, magnesium is critical for everyday health and even more so for athletes.

Yet despite its importance, a large portion of the population isn’t getting enough.

 

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Magnesium’s Impact on Health

General Health Benefits

Magnesium supports:

• Cardiovascular health

• Blood sugar regulation

• Inflammation reduction

• Neurological health and mood balance

Key findings:

• Magnesium intake is linked to a 10–30% lower risk of stroke and type 2 diabetes (Veronese et al., 2020).

• Supplementation has been shown to reduce depression symptoms, with significant improvements at doses of 248–500 mg/day (Moabedi et al., 2023).

• It improves insulin sensitivity and helps regulate blood sugar, especially in individuals at risk of metabolic disease (Simental-Mendía et al., 2016).

• Supplementation reduced waist circumference by over 2 cm in obese subjects, despite no significant effect on weight or BMI (Rafiee et al., 2020).

• Magnesium lowers inflammation markers such as CRP and boosts nitric oxide levels, both of which support recovery and cardiovascular health (Veronese et al., 2022).

 

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Magnesium & Sleep Quality

Magnesium plays a supportive role in:

• Relaxation and stress reduction

• Improved sleep efficiency

• Reduced night-time awakenings

A review of studies (250–500 mg/day) found magnesium supplementation led to:

• Up to 17% better sleep efficiency

• Reduced sleep latency (time it takes to fall asleep)

• Fewer nighttime interruptions (Arab et al., 2022)

Ownkind’s Sleep Hydration Sachets contain 50mg of magnesium citrate plus synergistic sleep ingredients like L-Theanine, Glycine, Zinc, and Ashwagandha for enhanced rest and recovery.

 

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Magnesium & Performance

Athletic Performance & Recovery

Magnesium helps:

• Prevent muscle cramps

• Regulate energy metabolism

• Support electrolyte balance and hydration

• Reduce exercise-induced muscle soreness

While some studies show limited benefit in healthy athletes with adequate intake, those with deficiencies (like the elderly or those training intensely) saw:

• 10–15% improvements in muscle strength and endurance

• Reduced post-exercise soreness (Bohl & Volpe, 2002; Zhang et al., 2017)

Another study found magnesium improved:

• Lower body strength

• Grip and trunk performance

• Jumping ability (Zhang et al., 2017)

Deficiency doesn’t always show up in blood tests magnesium is mostly stored inside cells, not serum.

 

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Why Athletes Need More Magnesium

Athletes often require 10–20% more magnesium than sedentary individuals due to losses through sweat and urine (Nielsen & Lukaski, 2006). That’s around 400–500 mg/day.

In elite athletes:

• 22% were found to be magnesium deficient

• Deficiency was more common in female athletes and those of Black or Mixed Race ethnicity

• Low magnesium levels were linked to increased muscle injuries and tendon pain (Pollock et al., 2020)

Ownkind sachets provide magnesium in citrate form chosen for superior absorption and efficacy.

 

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Magnesium Dosage & Best Forms

How Much Magnesium Do You Need?

Supplementation benefits have been seen at doses of 300–500 mg/day:

• Reduced inflammation (Nielsen et al., 2010)

• Improved muscle function (Volpe, 2013)

• Better hydration and fluid balance (Barbagallo & Dominguez, 2020)

Which Magnesium Form Is Best?

Not all forms of magnesium are absorbed equally.

• Magnesium citrate shows 20–50% better absorption than oxide and chloride (Blancquaert et al., 2019; Walker et al., 2019).

• Citrate is preferred for hydration, muscle performance, and sleep support.

All Ownkind electrolyte sachets use magnesium citrate for maximum impact.

 

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Global Magnesium Deficiency: A Hidden Problem

Most people don’t know they’re deficient.

The main causes?

• Poor diets high in ultra-processed food

• Low intake of greens, seeds, whole grains

• Sweat and urine loss from intense exercise

• GI conditions or medications that impair absorption

 

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Best Food Sources of Magnesium

Note: Phytates (in grains) and high calcium or zinc intake can block magnesium absorption. GI issues or certain meds (like diuretics) can also reduce levels. Vitamin D helps improve absorption.

 

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Ownkind Magnesium-Enhanced Hydration

All Ownkind hydration sachets include magnesium citrate, the most bioavailable form, to help you perform and recover better.

Whether you're training hard, winding down, or just rehydrating after a long day, magnesium helps you feel and function better.

Looking to try them all? Check out our Variety Pack.

 

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FAQs

What does magnesium do for athletic performance?
It supports muscle function, reduces cramping, and improves recovery by maintaining electrolyte balance and energy metabolism.

Can magnesium help me sleep better?
Yes—especially if you're deficient. It may reduce the time it takes to fall asleep, improve sleep efficiency, and reduce nighttime awakenings.

How much magnesium do I need per day?
Most adults need 300–500 mg/day. Athletes may need more. Always consult a medical professional for personalized guidance.

What foods are rich in magnesium?
Dark leafy greens, nuts, seeds, legumes, avocado, and whole grains are great sources.

Why does Ownkind use magnesium citrate?
Magnesium citrate is more bioavailable meaning it absorbs better and works more effectively than other forms like oxide or chloride.