You know how sometimes you hobble out of the gym with aching legs or randomly wake up with muscle cramps the day after a tough workout? For many in the UK fitness community, magnesium has become a go-to remedy for muscle pain, stiffness, and faster recovery. But what’s even the relation between magnesium and muscle recovery? What makes this mineral so vital for our muscle health?
Let’s break down what magnesium does for the body, why it’s one of the best supplements for muscle pain and stiffness, and how you can make the most of it in your training routine.
Magnesium and Muscles: The Science
So, what does science say about magnesium’s functions for our muscles? This is what magnesium does to support muscle health (1):
1. Reduces Muscle Soreness: Magnesium supplementation reduces muscle soreness and fatigue after a workout session and improves recovery after exercise.
2. Anti-Inflammatory Effects: Magnesium has natural anti-inflammatory properties, which helps reduce exercise-induced inflammation and speeds up muscle repair.
3. Protective Effect: Maintaining optimal magnesium levels helps protect muscles from damage during intense training and reduces the risk of cramps and injuries
Magnesium for Muscle Recovery
Apart from just supporting our muscles during and after exercise, magnesium is actually the pillar for our muscles during their journey to recovery.
1. Reduces Muscle Soreness and Cramps: One of the most common reasons people turn to magnesium for muscle pain is because it eases delayed onset muscle soreness (DOMS) and cramps. DOMS is basically the muscle aches and stiffness that usually show up a day or two after a tough workout. Taking magnesium supplements has been shown to significantly reduce post-exercise muscle soreness (2).
2. Prevents Muscle Cramps: The use of magnesium for muscle cramps is a hot topic among athletes and regular gym-goers. Magnesium plays a key role in balancing calcium levels within muscle cells, which is essential for muscles to contract and relax properly. It’s also a natural muscle relaxer. In fact, frequent leg cramps and muscle cramps are associated with magnesium deficiency.
3. Boosts Recovery Time: After a tough workout, your muscles need time to repair and rebuild. Magnesium supports this process by promoting protein synthesis and reducing inflammation, which helps muscles recover faster and feel less stiff.
4. Promotes Energy Production: If you’re low on magnesium, you’ll feel your energy drop, and your muscles will fatigue faster during and after exercise. That’s because magnesium is needed for the production ATP (adenosine triphosphate), the main source of energy for the cells. So it directly supports your energy production.
This is why magnesium and muscle recovery go hand in hand for anyone looking to train hard and bounce back faster.
Overnight Magic of Magnesium
Magnesium is especially valuable for overnight muscle recovery, and it also promotes an overall better sleep, giving it an edge over other supplements with its twofold benefits. Taking magnesium in the evening or before sleeping helps calm the nervous system, ease muscle tension, and promote deeper, more restful sleep – all essential for muscle repair. It works overnight to regulate calcium flow, reduce inflammation from intense workouts, and boost the production of ATP. Altogether, it helps relax your muscles. So by incorporating magnesium into your bedtime routine, you’re not only improving sleep quality but also giving your muscles the best chance to recover and rebuild while you rest, so you wake up feeling less sore and ready for your next session.
Signs of Magnesium Deficiency
To know whether you really need magnesium supplements, you need to know the signs of deficiency:
• Frequent muscle cramps
• Fatigue and weakness
• Loss of appetite
• Nausea and headaches
How Much Magnesium Do You Need?
The recommended daily allowance (RDA) for magnesium in the UK is about 300 mg for adult men and 270 mg for adult women (3). But athletes and those who exercise intensely may need 10-20% more to support muscle recovery and performance. Don’t take more than 400 mg daily as that can cause health problems like diarrhoea. Normally, you should be able to get this fill from the foods you eat.
Food sources of magnesium include:
• Dark chocolate
• Leafy greens (spinach, kale)
• Nuts and seeds (almonds, cashews, pumpkin seeds)
• Whole grains
• Beans and lentils
• Avocado and banana
Athletes might need more magnesium than what their diet provides, which is where supplements come into the picture.
How to Choose Magnesium Supplements for Muscles
When it comes to choosing the best supplements for muscle pain and stiffness, there are different types of magnesium that cater to different needs. So it’s important to know exactly what problem you’re facing and which kind of supplement can address it, for best results.
|
Type |
Features |
What it’s Good For |
How it Works |
|
Magnesium oxide |
§ Formed combining magnesium and oxygen § Most used form in supplements |
Muscle relaxation, cramps, muscle recovery after intense exercise |
Reduces inflammation, promotes energy supply to muscle cells |
|
Magnesium citrate |
§ Found in citrus fruits § Most easily absorbed form of magnesium |
Muscle cramps, soreness, recovery |
Easily absorbed, helps relax muscles |
|
Magnesium glycinate |
§ Mix of elemental magnesium and amino acid “glycine” § Found in proteins |
Muscle pain, sleep, relaxation |
Gentle on stomach, calming effect |
|
Magnesium chloride |
§ Absorbs well into your digestive system § Mostly for topical use |
Topical for muscle soreness and pain |
Can be used in sprays or baths on upper and lower limbs for treating muscle pain |
Tips to Use Magnesium Supplements
• Timing: Taking magnesium supplements as part of your post-exercise routine is best for reducing muscle soreness and boosting recovery. You can even take it before sleep to relax your muscles and help you fall asleep faster, giving you a better and more restful sleep.
• Dosage: The daily dose of magnesium is 300-400 mg, but always check with your GP before starting any new supplement, especially if you have any health conditions or take medications.
• Form: Capsules, powders, or even topical sprays are all effective. Topical magnesium may help better with localised muscle pain or cramps. Effervescents are better than tablets or capsules as they’re easier to take for most people and offer faster absorption of nutrients for quicker results.
Final Thoughts
If you’re serious about your workouts and want to recover faster, magnesium could be a game-changer. The science is clear: using magnesium for muscle pain, cramps, and overall recovery is backed by solid research. So keeping your magnesium levels up will help you feel less stiff, bounce back quicker, and get more out of every workout session. Or just generally prevent muscle pain and cramps for your everyday life. Of course, aim for a balanced diet first, but you can use supplements to fill in the gaps when needed. Magnesium and muscle recovery go hand in hand, no wonder so many gym-goers in the UK swear by it!
FAQs
Q1. Does magnesium help muscle pain?
Yes, magnesium helps muscle pain by relaxing the muscles. Low magnesium levels lead to muscle pains and cramps. So if that’s something you’re facing, it may be a sign of magnesium deficiency.
Q2. Why does low magnesium cause muscle cramps?
Magnesium plays a role in muscle relaxation. So low levels of it can make the muscles contract too much without relaxing properly, which is what leads to cramps.
Q3. How long does magnesium take to work for muscle pain?
With most supplements, results take some time. Even for magnesium, it depends on the severity of your pain. If you take magnesium as an effervescent, it’ll get absorbed faster and get to work quicker.
Q4. What are the benefits of taking magnesium oxide at night?
Magnesium oxide at night can help relax the muscles and promote a better sleep. This way, while you’re getting a restful sleep, you’re also reaping the benefits of muscle recovery.