Magnesium for Men: Muscles, Energy and Where to Find It

Magnesium doesn't get the attention protein does, but your body uses it every day. It's involved in hundreds of processes, from turning food into energy to making muscles contract and relax.

How much do men need?

The UK Reference Nutrient Intake (RNI) for magnesium is 300mg a day for men aged 19 and over, and 300mg for boys aged 15 to 18. Survey data from the UK National Diet and Nutrition Survey shows that some adults, especially younger ones, fall below the recommended amount.

What magnesium does

Magnesium contributes to normal muscle function, normal energy-yielding metabolism and normal protein synthesis. It also contributes to a reduction of tiredness and fatigue and to the maintenance of normal bones.

Food first

A day that covers a good chunk of your 300mg might look like: porridge with pumpkin seeds, a wholemeal chicken or bean wrap with spinach, a handful of almonds, and a chilli with kidney beans and brown rice. Dark leafy greens, wholegrains, nuts, seeds and pulses are the richest sources. Heavily processed diets tend to be lower in magnesium.

Training and sweat

Small amounts of magnesium are lost in sweat. If you train hard, the priority is a varied diet with enough energy and wholegrains. If your diet regularly falls short, a supplement can top up your intake.

If you choose a supplement

Our Magnesium Bisglycinate gives 120mg of magnesium per capsule. Take 1 to 2 capsules a day with food and don't exceed the stated dose. The UK Food Standards Agency advises that 400mg a day or less from supplements is unlikely to cause harm. If you take antibiotics (tetracyclines or quinolones), osteoporosis medicines or thyroid tablets, take them a few hours apart, and check with your pharmacist.

Supplements complement a varied, balanced diet and a healthy lifestyle. They don't replace them.