Why Magnesium Matters for Sleep & Muscle Recovery

Written By Maureen Mommersteeg

Written by: Dr. Mo Mommersteeg

This article breaks down why specific bioavailable magnesium is so important in your daily supplement line up. At Momentum Health & Chiro, we choose to use Pillar Performance Triple Magnesium. After thorough research and investigation, we found that this brand delivered optimal sources of all 3 magnesium, with no BS and no fillers! We want our patients to have the best, so we provide the best. By using a more bioavailable source of magnesium supplement, you are ensuring your body, your cells and tissues are actually absorbing and using it in your physiological systems and pathways. This ensures peak outcomes, like sleep, recovery and performance!

Here’s what magnesium does in your body, especially when you’ve been training hard:

What Forms of Magnesium Are in PILLAR & Why Each is Important

PILLAR uses three forms (or “really good” forms) of magnesium. Each has strengths:

Magnesium Bisglycinate / Glycinate (often called magnesium glycinate):

Magnesium bound to the amino acid glycine. Highly absorbable; gentle on the gut. Helps calm nerves, supports GABA function, helps with deeper sleep & reduces nighttime awakenings. Also good for reducing muscle tension.

Magnesium Citrate: A form that dissolves well and has good absorption. Supports digestive transit somewhat, helps support absorption overall, works in synergy with the other forms in reducing cramps and aiding neuromuscular function.

Magnesium Amino Acid Chelate: Magnesium attached to amino acids (other than glycine) to help absorption and gentler on the system. Helps ensure that more magnesium actually gets utilised rather than excreted, supports neuromuscular relaxation, shut-off of physical stress, better overnight recovery. When the Magnesium is bound to an amino acid, specifically L-threonate, it can cross the blood brain barrier more easily. Therefore, having benefits on our cognitive function, mood and even support migraines.

Evidence & Best Practice

  • Studies in athletes show that adequate sleep—particularly deep/restorative sleep—directly impacts recovery, injury risk, performance, reaction time, accuracy etc. PILLAR Performance USA+1

  • Research shows forms like magnesium glycinate are more efficient for promoting sleep (improved sleep onset, fewer night wakings) and calming the nervous system. PILLAR Performance+2Pierre Health+2

  • Using high-absorbability forms helps avoid GI issues (like loose stools) that come with some forms (e.g. magnesium oxide). Also ensures more of the dose is effective. Pierre Health+2Wellbeing Nutrition+2

How & When to Use for Best Results

  • Try to take PILLAR Triple Magnesium 30-60 minutes before bed, with ~250ml water. Gives time for absorption and starts calming process. PILLAR Performance+1

  • Be consistent: taking it nightly helps maintain magnesium stores. Especially important for athletes who lose magnesium via sweat, urination & increased metabolic turnover.

  • Good to combine with other sleep-hygiene habits: dark bedroom, limited screens, cool room, relaxing routine. Magnesium helps; environment supports.

Possible Considerations / Safety

  • Most people tolerate these forms well, but ironically sometimes high doses can cause loose stools. Starting with recommended dose is best.

  • If you have kidney issues, or take certain medications (e.g. some diuretics, heart meds), check with a health professional.

  • Magnesium interacts with calcium, some antibiotics, etc. Timing matters if you're supplementing with many nutrients.

Maureen Mommersteeg
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