Does Magnesium Help with Muscle Soreness? The Scientific Evidence

October 5, 2025 •

5 min read

Magnesium is a vital mineral involved in over 300 biochemical reactions, from nerve function to energy production. This raises a critical question for athletes and fitness enthusiasts: does magnesium help with muscle soreness? Scientific research suggests it can, especially in those with suboptimal levels.

Quick Summary

Evidence shows that magnesium plays a key role in muscle function and can significantly aid in reducing muscle soreness and improving perceived recovery, especially for those with low levels. The effectiveness depends on its form and timing relative to exercise. A balanced diet is fundamental, with supplementation considered for active individuals.

Key Points

Facilitates Muscle Relaxation: Magnesium acts as a natural calcium blocker, helping muscles relax after contraction, which can prevent painful cramps and reduce tension.
Aids in Energy Production: It is a critical cofactor for activating ATP, the body's main energy molecule, helping to support energy metabolism and potentially reducing exercise-induced fatigue.
Reduces Inflammation: Magnesium can help regulate the body's inflammatory response, which is a component of delayed-onset muscle soreness (DOMS), leading to quicker recovery.
Supplementation Can Help Active Individuals: Physically active people, especially athletes, lose magnesium through sweat and may have higher requirements, making supplementation a potentially beneficial tool.
Not All Forms Are Equal: Forms like magnesium glycinate and malate are highly bioavailable and well-suited for muscle recovery and relaxation, while forms like oxide are poorly absorbed.
Dietary Intake is Primary: The safest way to ensure adequate magnesium is through a diet rich in leafy greens, nuts, seeds, and whole grains, as toxicity from food is rare.

The Role of Magnesium in Muscle Health

Magnesium is a true workhorse in the body, and its functions are particularly crucial for muscular health. A primary function is its influence on neuromuscular transmission and muscle contraction. It works in partnership with calcium, which is the mineral responsible for triggering muscle contraction. Magnesium, in turn, acts as a natural calcium blocker, helping muscle cells relax after they have contracted. Without sufficient magnesium, muscles can experience involuntary contractions or spasms, which may contribute to general soreness.

The Calcium-Magnesium Dance

For a muscle to function correctly, there must be a delicate balance between calcium and magnesium. Calcium flows into muscle cells, leading to contraction, while magnesium facilitates its exit, allowing for relaxation. This process is essential for preventing muscle cramping and helping muscles recover from strenuous activity. A deficiency in magnesium can disrupt this balance, causing muscles to remain in a state of tension and increasing the likelihood of painful cramps.

Energy Production and Lactic Acid

During exercise, magnesium is a necessary cofactor for the enzymes involved in energy production, specifically for activating adenosine triphosphate (ATP), the body's main energy currency. Low magnesium levels can impair energy metabolism, potentially contributing to faster fatigue and increased lactate accumulation. Magnesium can help with the breakdown of lactate, which is often associated with the burning sensation during intense exercise and may contribute to delayed-onset muscle soreness (DOMS).

The Anti-Inflammatory Effect

Delayed-onset muscle soreness is not just about microtears in muscle fibers but also involves an inflammatory response. Research indicates that magnesium can help regulate cytokine production, which are proteins that signal inflammation. By promoting a healthier inflammatory response, magnesium can aid in alleviating DOMS and promoting faster recovery times. This is a crucial benefit for those seeking to reduce post-workout discomfort.

What the Research Says about Magnesium and Muscle Soreness

A growing body of evidence, including recent systematic reviews, supports the use of magnesium supplementation for reducing muscle soreness and enhancing recovery, particularly for physically active individuals.

A systematic review published in the Journal of Translational Medicine highlighted that magnesium supplementation significantly reduced muscle soreness and improved perceived recovery in studies involving active individuals.
Another study cited in the review noted that supplementation helped reduce soreness ratings after eccentric bench press sessions and improved recovery perceptions.
However, some studies show less consistent effects on biomarkers of muscle damage, indicating that the subjective feeling of reduced soreness might be the most noticeable benefit.
The effectiveness can vary based on individual magnesium status. Those with a pre-existing deficiency are more likely to see a significant improvement.

Magnesium Forms: Which is Best for Muscle Soreness?

Not all magnesium supplements are created equal. Different forms have varying bioavailability and can produce different effects. Choosing the right one is key to getting the desired results.


Magnesium Form	Bioavailability	Key Benefits for Soreness	Potential Side Effects	Best Used For
Glycinate	High (gentle absorption)	Promotes relaxation, eases tension	Minimal GI impact	Relaxation, pre-bedtime, sensitive digestion
Citrate	Moderate to High (well-absorbed)	Supports digestion and replenishes electrolytes	Can have a mild laxative effect	Post-exercise electrolyte support
Malate	High (good digestive tolerance)	Supports energy production and reduces fatigue	Minimal GI issues	Post-workout energy and muscle pain
Sulfate (Epsom Salt)	Absorbed topically, limited data	Soothes and relaxes muscles in a bath	None via topical use	Muscle aches and relaxation via bath soaks
Oxide	Low (poorly absorbed)	Primarily used for digestive issues	Can cause diarrhea	Not recommended for muscle recovery

Getting Magnesium from Your Diet

For most people, a balanced diet is the best way to maintain adequate magnesium levels. It is also the safest, as it is nearly impossible to get too much magnesium from food alone. Excellent dietary sources of magnesium include:

Leafy Greens: Spinach, kale, and chard.
Nuts and Seeds: Almonds, cashews, pumpkin seeds, and chia seeds.
Legumes: Black beans, chickpeas, and lentils.
Whole Grains: Brown rice, quinoa, and oats.
Other Sources: Dark chocolate, avocados, and fish like salmon.

Active individuals, however, may have increased magnesium needs due to losses through sweat and increased metabolic activity. For this reason, a consistent dietary intake is especially important to support muscle health and recovery.

Is Magnesium Supplementation Right for You?

While a healthy diet should always be the priority, supplementation can be beneficial, especially for athletes or those with confirmed deficiencies. Before starting any new supplement, it is best to consult a healthcare professional to determine if it is right for you and to discuss potential interactions with other medications.

How to Determine Your Needs

If you frequently experience muscle cramps, fatigue, or slow recovery after workouts, it might be a sign of a suboptimal magnesium status. Blood tests can check your magnesium levels, though testing can be difficult since most magnesium is stored in bones and muscles rather than in the bloodstream. A consistent intake of magnesium-rich foods or a high-quality supplement is often the best course of action.

Safety and Considerations

Supplemental magnesium can have potential side effects, primarily gastrointestinal issues like diarrhea, especially with higher intakes. The tolerable upper intake level (UL) for supplemental magnesium is set at 350 mg per day for adults; however, individual needs and tolerances vary. Very high doses can lead to magnesium toxicity (hypermagnesemia), which is a serious condition. Individuals with kidney disease are at a higher risk of hypermagnesemia. Always follow a healthcare provider's guidance when considering supplementation.

Conclusion: The Final Word on Magnesium and Sore Muscles

Emerging research indicates that magnesium can indeed be a valuable ally in the fight against muscle soreness and for enhancing overall recovery. Its fundamental roles in muscle relaxation, energy production, and inflammation management make it a key player in musculoskeletal health. While most people can meet their needs through a diet rich in leafy greens, nuts, and seeds, active individuals may benefit from supplementation to counteract increased losses. The form of magnesium matters, with glycinate and malate often recommended for muscle-related benefits due to their high bioavailability. Incorporating adequate magnesium, whether from food or supplements, is a strategic move for anyone looking to support their body's recovery process and train more effectively.

For more detailed information on magnesium's role in the body, refer to the National Institutes of Health's fact sheet: NIH Fact Sheet on Magnesium.

Disclaimer: This information is for general knowledge and should not be taken as medical advice. Consult with a healthcare professional before starting any new supplement regimen.

Frequently Asked Questions

Magnesium helps reduce muscle soreness by assisting in muscle relaxation after contraction, supporting energy production, and regulating the body's inflammatory response to exercise-induced stress.

While topical magnesium products, such as Epsom salt baths, are popular for soothing muscles, scientific evidence on their systemic absorption and effectiveness is limited and conflicting. Some experts remain skeptical about the extent of absorption through the skin.

Magnesium glycinate is often recommended for its high bioavailability and calming effects, which are beneficial for relaxation and sleep. Magnesium malate, linked to malic acid, is also a good option for post-workout energy support.

Yes, many people can meet their magnesium needs through a balanced diet rich in leafy greens, nuts, seeds, and whole grains. However, highly active individuals may have increased requirements due to losses from sweating, making supplementation a consideration.

Signs of magnesium deficiency can include muscle cramps, fatigue, muscle weakness, and in more severe cases, numbness or tingling. These symptoms often appear when magnesium levels become significantly low.

Yes, excessive intake of supplemental magnesium can lead to magnesium toxicity (hypermagnesemia), causing side effects like nausea, diarrhea, and abdominal cramps. In severe cases, it can cause more serious issues like low blood pressure and muscle weakness.

Taking magnesium consistently is more important than the exact timing. Some suggest taking it regularly, and potentially around 2 hours before training, to support muscle function and recovery.

Magnesium is a common treatment for nocturnal leg cramps, as magnesium levels can fluctuate and drop at night. For those who experience night cramps, it is often advisable to take magnesium in the evening.