Nutrition Diet: Should I take magnesium for muscle soreness?

October 28, 2025 •

4 min read

Research has shown that magnesium supplementation can potentially reduce perceived muscle soreness and improve recovery following intense exercise. Understanding how this essential mineral works in the body is key to answering the question: Should I take magnesium for muscle soreness?

Quick Summary

This guide examines magnesium's role in muscle function, performance, and recovery, detailing the forms, usage, and evidence supporting its use for exercise-induced muscle pain.

Key Points

Magnesium is crucial for muscle function: It's essential for both muscle contraction and proper relaxation, helping to prevent cramps and tension.
Supplements may reduce perceived soreness: Studies indicate that taking magnesium supplements can lower subjective ratings of muscle soreness and improve perceived recovery after intense exercise.
Bioavailability matters: For oral supplements, forms like magnesium glycinate, citrate, and malate are highly bioavailable and effective for muscle health.
Topical application offers targeted relief: Using magnesium oil, sprays, or Epsom salts in a bath can potentially provide localized relief for specific areas of soreness.
Increase dietary intake first: A balanced diet rich in leafy greens, nuts, seeds, and whole grains is a primary way to get sufficient magnesium.
Consult a healthcare provider: Always speak with a doctor before starting new supplements, especially if you have underlying health issues or take other medications.

The Fundamental Role of Magnesium in Muscle Health

Magnesium is a vital mineral involved in over 300 biochemical reactions within the human body, with a significant concentration found in our muscles and bones. Its contribution to muscle function is multi-faceted, making it a critical component for athletes and anyone experiencing muscle soreness from physical activity.

How Magnesium Impacts Muscle Function

Muscle Contraction and Relaxation: Magnesium acts as a natural calcium blocker, regulating the movement of calcium ions in and out of muscle cells. While calcium triggers muscle contraction, magnesium facilitates muscle relaxation. An imbalance, particularly a magnesium deficiency, can potentially lead to muscle spasms, cramps, and persistent tension.
Energy Production: The body's primary energy currency is adenosine triphosphate (ATP). Magnesium is a cofactor for enzymes involved in ATP metabolism, making it indispensable for the efficient production and utilization of energy needed for muscle movement, repair, and regeneration.
Electrolyte Balance: Intensive exercise leads to electrolyte loss through sweat. Magnesium helps maintain electrolyte balance, which is crucial for the proper functioning of nerve impulses and muscle contractions.
Anti-inflammatory Effects: Strenuous exercise causes micro-tears in muscle fibers, triggering an inflammatory response that leads to delayed onset muscle soreness (DOMS). Magnesium has anti-inflammatory properties that can help mitigate this response, potentially reducing swelling and pain.

Evidence for Magnesium Supplementation and Muscle Soreness

Multiple systematic reviews and studies have investigated the link between magnesium supplementation and muscle soreness. While not all findings are conclusive, a growing body of evidence suggests potential benefits, particularly for individuals with lower magnesium levels or those engaged in intense training.

One systematic review from 2024, published in the Journal of Translational Medicine, concluded that magnesium supplementation reduced perceived muscle soreness and improved recovery in physically active individuals, even showing a protective effect on muscle damage. Another analysis of controlled trials found that short-term magnesium supplementation significantly lowered muscle soreness ratings following strenuous exercise.

However, it's important to differentiate between exercise-induced muscle soreness (DOMS) and idiopathic muscle cramps. While magnesium shows promise for DOMS, the evidence for its effectiveness in treating general muscle cramps is mixed.

Best Forms of Magnesium for Muscle Support

Not all magnesium supplements are created equal, and their bioavailability (how well the body absorbs them) varies significantly. Choosing a suitable form for muscle recovery is crucial for maximizing its effectiveness.

Comparison of Magnesium Forms for Muscle Recovery


Form of Magnesium	Bioavailability	Best For	Potential Side Effects
Magnesium Glycinate	High	Muscle relaxation, recovery, sleep, sensitive stomachs	Less likely to cause digestive issues
Magnesium Citrate	High	Muscle soreness, post-exercise lactic acid buildup	Can have a laxative effect
Magnesium Malate	High	Energy production, alleviating muscle pain, fibromyalgia	Well-tolerated, may boost energy
Magnesium Chloride	High (oral and topical)	All-purpose, readily absorbed, topical application	Can cause gastrointestinal issues orally
Magnesium Sulfate	Lower (oral), High (topical)	Epsom salt baths for localized muscle relaxation	Laxative effect if taken orally
Magnesium Oxide	Low	Constipation relief, not ideal for muscle recovery	Often causes diarrhea

Usage and Timing

For active individuals, the daily magnesium requirement may be higher than the recommended dietary allowance for sedentary people. For muscle recovery, some approaches involve a consistent daily intake.

Timing can also play a role. Some experts recommend taking a magnesium supplement before a workout to ensure the mineral is available during physical exertion. Consistent, regular intake is important for maintaining optimal magnesium levels over time. For those using topical magnesium, such as a spray or lotion, applying it directly to sore areas after a workout can provide targeted, localized relief.

Incorporating Magnesium-Rich Foods

While supplements offer a concentrated amount, the foundation of adequate magnesium intake should come from a balanced diet. Consuming a variety of magnesium-rich foods helps ensure consistent levels and offers a host of other beneficial nutrients.

A Practical List of Magnesium-Rich Foods

Leafy Greens: Spinach, kale, Swiss chard
Nuts and Seeds: Pumpkin seeds, chia seeds, almonds, cashews
Legumes: Black beans, lentils, edamame
Whole Grains: Quinoa, brown rice, whole-wheat bread
Fruits: Bananas, avocados, figs
Other Sources: Dark chocolate, fatty fish like salmon

Conclusion

For those wondering should I take magnesium for muscle soreness, the answer is that the evidence suggests it can be a valuable tool for muscle recovery, particularly for individuals engaging in intense physical activity. Magnesium plays a critical role in muscle function, energy production, and inflammation reduction, all of which contribute to how quickly and effectively muscles recover after a workout. Choosing a highly bioavailable form like magnesium glycinate or citrate, and considering a topical application, can offer potential benefits. However, it is always recommended to prioritize a diet rich in magnesium and consult with a healthcare provider before starting any new supplement regimen, especially if you have pre-existing health conditions. Combining regular, balanced intake from food sources with a strategic approach to supplementation can provide optimal support for muscle health and performance.

For more detailed information on specific studies and mechanisms, one can refer to research published in journals like the Journal of Translational Medicine, which regularly publishes reviews on the topic.

Frequently Asked Questions

Magnesium is a vital mineral that helps regulate muscle contraction and relaxation. It acts as a natural calcium blocker, allowing muscles to relax after being contracted, which helps prevent spasms and cramps.

Yes, a deficiency can disrupt normal muscle function and amplify the negative effects of strenuous exercise, such as oxidative stress, leading to increased muscle soreness and reduced performance.

Magnesium glycinate is a highly bioavailable form that's gentle on the stomach and good for muscle relaxation. Magnesium citrate is also well-absorbed and can help with post-exercise lactic acid buildup.

Topical magnesium, such as sprays or Epsom salt baths, can be effective for providing targeted, localized relief to sore muscles. However, studies on how well it raises systemic magnesium levels are conflicting, so oral supplementation may be considered alongside other methods for addressing a deficiency.

For active individuals, some approaches involve regular daily intake to support muscle function and recovery.

Some experts suggest taking a supplement before a workout to ensure optimal availability during exercise. Consistent daily intake is important for maintaining proper long-term levels.

Excellent food sources include leafy green vegetables like spinach, nuts and seeds (almonds, pumpkin seeds), legumes (black beans, lentils), and whole grains (quinoa, brown rice).