Known as the "master mineral," magnesium plays a critical role in sleep quality, muscle recovery, and overall mood and well-being.
So if you haven’t optimised your sleep, recovery, and mood, magnesium is the missing piece.
The Science of Magnesium: Your Body's Recovery Powerhouse
Magnesium, a critical mineral involved in over 300 cellular functions (which we talk all about in Tired, Anxious, Sleepless? It’s Your Magnesium), making it essential for everything from energy production to cellular repair.
One of its most well-known benefits is its ability to calm the nervous system, reduce the effects of stress (cortisol), and induce deep sleep by:
Relaxing Muscles:It supports protein synthesis and regulates muscle contractions, repairing exercise-induced stress and microscopic damage.
Calming the Nervous System: By modulating neurotransmitter activity, magnesium helps ease tension and prepares the body for deep, restorative sleep.
Regulating Sleep Hormones: It aids in the production of melatonin, ensuring you transition smoothly into quality sleep.
1 in 3 Adults Are Deficient in Magnesium
Studies show that nearly 1 in 3 people have a deficiency in magnesium which can lead to increased fatigue, anxiety, and disrupted sleep patterns. When your body has enough magnesium, it can efficiently manage stress responses and maintain a balanced mood — both of which are crucial for quality sleep.
There are 10 key forms of Magnesium (Mg) needed by the body, but some are more important than others – and you can get two important forms in Recover Rest.
Magnesium Citrate: sleep, stress, insomnia
Magnesium Glycinate:digestion, detoxification, bowel health
Magnesium for Sleep
Magnesium helps regulate neurotransmitters like GABA (gamma-aminobutyric acid), which is responsible for calming the nervous system. This helps your brain slow down, making it easier to fall asleep and enjoy deep, restorative sleep.
Studies even show that supplementing magnesium improved sleep quality in adults , helped them fall asleep faster, and to genuinely enjoy a deeper state of rest. Glycine (also found in Recover Rest) helps lower core body temperature, which is crucial for better sleep.
Magnesium for Muscle Recovery
Magnesium isn’t just for your brain and for sleep — it’s also essential for muscle recovery.
After a workout, magnesium helps to reduce muscle tension, support muscle repair, and replenish the body’s magnesium stores. This process speeds up recovery and helps reduce soreness, ensuring you’re ready for your next workout.
When paired with glycine (another key ingredient in Recover Rest), magnesium enhances its muscle-relaxing benefits.
Magnesium + Glycine = Recovery Magic
How to Maximise Magnesium in Your Routine
We’re all about it, and aside from enjoying a frothy, rich cup of Recover Rest (every . single . night) but we always walk-the-walk with a diet rich in magnesium-dense foods, like leafy greens, nuts, seeds, and legumes:
- Spinach: salads, blended into smoothies, or lightly steamed as a nutrient-dense side dish
- Almonds: snack on a handful or sprinkle them over oatmeal or yogurt for added texture and nourishment
- Pumpkin Seeds: roasted pumpkin seeds make a perfect salad topper
- Black Beans: High in magnesium and fiber, think soups, stews, or rice bowls
- Dark Chocolate (70%+ Cocoa): Indulge in a few squares of dark chocolate to naturally boost magnesium intake while satisfying your sweet cravings—ideal when paired with fresh fruit.
But it can be almost impossible to get enough magnesium through food alone (a reason for such widespread deficiency), which is where supplements like Recover Rest and CALM/SLEEP come into play and absolutely shift the needle for your health and recovery.
