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Magnesium is an essential mineral that plays a role in over 300 metabolic processes in the human body, including muscle function, nerve impulses, energy production, and blood glucose regulation. A deficiency in magnesium can result in impaired physical performance and delayed onset muscle soreness. Magnesium supplements have been studied for their potential benefits in treating acute and chronic pain, migraines, muscle cramps, and overall well-being. While there is evidence that magnesium supplementation can reduce muscle soreness and improve recovery, the optimal type, timing, and dosage of magnesium intake are still under investigation. Various forms of magnesium supplements are available, including magnesium oxide, magnesium hydroxide, magnesium chloride, magnesium citrate, and magnesium sulfate, each with varying risks of side effects such as diarrhea. Additionally, magnesium-rich foods such as green leafy vegetables, whole grains, legumes, nuts, seeds, and dairy products can be incorporated into the diet to optimize magnesium intake and support overall health.
| Characteristics | Values |
|---|---|
| Magnesium forms | Magnesium oxide, magnesium hydroxide, magnesium chloride, magnesium citrate, magnesium sulfate |
| Magnesium-rich foods | Green leafy vegetables, whole grains, legumes, nuts, seeds, dairy, chocolate, meat, coffee, milk, yoghurt, fortified breakfast cereals |
| Magnesium deficiency symptoms | Muscle pain, impaired physical performance, muscle cramps, weakness, fatigue, nausea, vomiting, loss of appetite, numbness, tingling, abnormal heart rhythms, coronary spasms, seizures, changes in personality |
| Magnesium toxicity symptoms | Diarrhea, nausea, vomiting, muscle weakness, difficulty breathing, cardiac arrest |
| Magnesium supplementation benefits | Reduced muscle soreness, improved perceived exertion, improved exercise performance and recovery, reduced pain from fibromyalgia, improved blood glucose control |
| Magnesium supplementation dosage | 350 mg per day for 10 days |
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What You'll Learn
Magnesium-rich foods
Magnesium is an essential mineral that plays a role in maintaining normal muscle and nerve function, building bones and teeth, supporting the immune system, and facilitating energy and protein production in the body. It is also an intracellular cation, responsible for various biochemical reactions, including energy production, neuronal and vasomotor activity, cardiac excitability, and muscle contraction.
Magnesium from food or supplements may help alleviate muscle pain and soreness. Magnesium-rich foods form part of a food-first approach to optimising health and ensuring adequate magnesium intake. A variety of foods contain magnesium, including green leafy vegetables, whole grains, legumes, nuts, seeds, dairy products, meat, chocolate, and coffee.
Leafy greens, such as spinach, are excellent sources of magnesium and provide 158 mg per 1-cup (180-g) serving. They are also rich in iron, manganese, and vitamins A, C, and K, as well as beneficial plant compounds that protect cells from damage and may reduce cancer risk.
Legumes, including black beans, lima beans, navy beans, pinto beans, garbanzo beans (chickpeas), and black-eyed peas, are another excellent source of magnesium. A 1-cup (172-g) serving of cooked black beans provides 120 mg of magnesium. Legumes are also high in fiber and have a low glycemic index, making them beneficial for lowering cholesterol levels.
Other magnesium-rich foods include whole grains like wheat, oats, barley, buckwheat, and quinoa. A 1-cup (168-g) serving of cooked buckwheat contains 86 mg of magnesium. Whole grains have been shown to reduce inflammation and lower the risk of heart disease.
Dark chocolate is a delicious way to boost magnesium intake, providing 65 mg per 1-ounce (28-gram) serving. It is also rich in iron, copper, and manganese, and contains prebiotic fiber that supports gut health.
While magnesium supplements are available, the effectiveness may vary, and it is always best to consult a healthcare provider to determine the appropriate approach for managing muscle aches and ensuring optimal magnesium levels.
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Magnesium supplements
Magnesium is a chemical element found throughout nature, including in the earth's crust, in food sources, and in the human body. It is an essential mineral with many health benefits and is involved in more than 300 metabolic processes in the human body, including healthy muscle function, energy production, activation of vitamin D, blood glucose regulation, blood pressure control, cardiovascular health, cognitive function, and brain health.
Magnesium from food or supplements may help ease muscle pain. Magnesium has known roles in the function of muscles and the nervous system, which mediate pain. Researchers have therefore looked at magnesium as a possible treatment for certain types of muscle pain. Magnesium is also often marketed for the prevention of muscle cramps, as muscle cramping can be a side effect of magnesium deficiency.
There is no compelling evidence that magnesium affects muscle cramps when there is not a deficiency present. However, magnesium supplementation has been shown to help with muscle soreness and functioning in college-aged athletes. In one study, participants took a placebo of 350 milligrams (mg) of magnesium daily for ten days. Compared to baseline, those taking magnesium had reduced muscle soreness and improved perceived exertion after post-treatment bench presses. Another study found that one week of magnesium supplementation lowered IL-6, muscle soreness, and increased post-exercise blood glucose in response to downhill running.
Magnesium comes in multiple orally available salt forms, including magnesium oxide, magnesium hydroxide, magnesium chloride, and magnesium citrate. Magnesium chloride, magnesium sulfate, and magnesium citrate are considered the best magnesium supplements for muscle soreness. However, magnesium chloride has a greater risk of causing diarrhea as a side effect. Large doses of magnesium supplementation (>5000 mg/day) have also been associated with magnesium toxicity, which could include mild symptoms such as hypotension, nausea, vomiting, and depression, as well as more severe symptoms such as muscle weakness, difficulty breathing, and cardiac arrest.
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Magnesium deficiency
Magnesium is a chemical element found throughout nature, including the earth's crust, foods, and the human body. It is a mineral that is essential for healthy muscles, nerves, bones, and blood sugar levels. Every organ in the body, especially the heart, muscles, and kidneys, needs magnesium. It also contributes to the makeup of teeth and bones.
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Magnesium toxicity
Magnesium is a mineral that is found naturally in many foods and in the human body. It is responsible for many processes within the body, including protein synthesis, bone formation, blood pressure regulation, nerve function, and electrical conduction in the heart. While it is rare, it is possible to overdose on magnesium. Magnesium toxicity is commonly caused by the overuse of magnesium-containing medication or the under-excretion of magnesium by the kidneys. People with chronic kidney disease are particularly at risk.
It is important to recognize the signs of magnesium toxicity early on, as fatal complications can occur if left untreated. Treatment options include the use of calcium gluconate to stabilize toxic magnesium levels, as well as diuretics or dialysis to lower magnesium levels.
To avoid magnesium toxicity, it is recommended that adults ingest no more than 350 mg of supplemental magnesium daily. However, it is important to note that magnesium naturally occurring in food does not pose a health risk because the kidneys eliminate excess amounts in the urine.
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Magnesium and fibromyalgia
Magnesium is a chemical element found in nature, including the earth’s crust, foods, and the human body. It is a mineral that serves a number of different functions in the body. Along with calcium, sodium, and potassium, these are essential for muscles to be able to contract effectively and relax equally well. When the body is deficient in magnesium, issues with muscle spasms can occur, i.e., muscles failing to fully release.
Magnesium from food or supplements may help ease muscle pain. Magnesium has known roles in the function of muscles and the nervous system, which mediate pain. Magnesium deficiency has been associated with muscle pain, along with fatigue, sleep difficulties, and anxiety; all of which are common symptoms of fibromyalgia. A small study published in 2022 found that magnesium supplementation helped muscle soreness and functioning in college-aged athletes. Other research has shown that magnesium may alleviate pain from fibromyalgia, a chronic pain disorder that affects muscles and other tissues.
Several studies have found that magnesium plays a beneficial role in alleviating fibromyalgia pain. A randomized trial from 2022 showed that 100mg of a magnesium salt per day reduced stress and pain severity over one month. Another study found that magnesium citrate, on its own, significantly decreased the number of tender points and improved the overall quality of life of premenopausal women with fibromyalgia. Magnesium glycinate has also been shown to be even more effective than magnesium citrate in treating fibromyalgia pain. However, it is important to note that there are also studies of fibromyalgia pain that have found no benefits from magnesium.
Magnesium comes in multiple orally available salt forms, including magnesium oxide, magnesium hydroxide, magnesium chloride, and magnesium citrate. Magnesium chloride has been found to have a greater risk for the side effect of diarrhea. While diarrhea is generally a side effect that is manageable, large doses of magnesium supplementation (>5000 mg/day) have been associated with magnesium toxicity, which could include mild symptoms such as hypotension, nausea, vomiting, and depression, and progress to more severe symptoms such as muscle weakness, difficulty breathing, and cardiac arrest.
While magnesium supplements can be useful in reducing symptoms, they do not replace recommendations to control symptoms like exercise, mindfulness, stress reduction, and sleep. They also do not replace pharmacologic options. Instead, their role is to help reduce symptoms a little bit.
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Frequently asked questions
Magnesium is a chemical element found in nature, including the earth’s crust, foods, and the human body. It is a micronutrient and an intracellular cation responsible for different biochemical reactions, including muscle contraction. Magnesium deficiency may result in impaired physical performance and muscle soreness.
Symptoms of mild magnesium deficiency may include weakness, fatigue, nausea, vomiting, and loss of appetite. More severe magnesium deficiencies can result in numbness, tingling, muscle cramps, abnormal heart rhythms, coronary spasms, seizures, and changes in personality.
Magnesium chloride, magnesium sulfate, and magnesium citrate are the best magnesium supplements for muscle soreness. Magnesium is also found naturally in certain foods, including spinach, nuts, seeds, legumes, and whole grains.
The recommended daily magnesium intake varies by age, gender, and health conditions. Normal magnesium levels in the blood are between 0.75 and 0.95 millimoles/liter (mmol/L). Levels below 0.75 mmol/L are considered low magnesium or hypomagnesemia.
