Magnesium for muscle pain. Does it work?
“Ok guys, everyone wipe your mats clean, drink lots of water not tequila and take some Magnesium”, the famous words of your gym class teacher before you wake up the next day with legs so sore it hurts to sit on the toilet.
So what is the logic behind taking magnesium and does it really work? Before you run off to your nearest pharmacy and dish out your cash, let’s break it down.
First, what is magnesium? Magnesium is a mineral and a “micronutrient” which helps turn the food we eat into energy and also is important for your bone health (1).
You can get magnesium by eating a balanced diet, in particular spinach, nuts and wholemeal bread (1).
The data for the use of magnesium specifically for exercise related cramps is limited. A recent review of multiple studies found that there have been no randomised controlled trials evaluating magnesium for exercise-associated muscle cramps (2).
So what can you do for those sore muscles after a workout? Making sure you warm up before exercising will prevent injury. A review of studies have also shown that massage after exercise can be effective at managing some post exercise recovery (4, 5).
In conclusion, more studies need to be undertaken in order to evaluate the role of magnesium for exercise associated muscle cramps. A balanced diet should be enough to get you all the magnesium your body needs. It is uncommon to have symptoms from a mildly low magnesium level (3).If you do take Magnesium, be aware that high doses (more than 400mg per day) can lead to loose stools (1).
Sources
https://www.nhs.uk/conditions/vitamins-and-minerals/others/
Garrison SR, Allan GM, Sekhon RK, Musini VM, Khan KM. Magnesium for skeletal muscle cramps. Cochrane Database Syst Rev. 2012 Sep 12;2012(9):CD009402. doi: 10.1002/14651858.CD009402.pub2. Update in: Cochrane Database Syst Rev. 2020 Sep 21;9:CD009402. PMID: 22972143; PMCID: PMC7025716.
Magnesium Disorders. Authored by Dr Laurence Knott, Reviewed by Dr Hayley Willacy | Last edited 21 Jul 2021. Available at: https://patient.info/doctor/magnesium-disorders#ref-2
Poppendieck W, Wegmann M, Ferrauti A, Kellmann M, Pfeiffer M, Meyer T. Massage and Performance Recovery: A Meta-Analytical Review. Sports Med. 2016 Feb;46(2):183-204. doi: 10.1007/s40279-015-0420-x. PMID: 26744335.
Dupuy O, Douzi W, Theurot D, Bosquet L, Dugué B. An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis. Front Physiol. 2018 Apr 26;9:403. doi: 10.3389/fphys.2018.00403. PMID: 29755363; PMCID: PMC5932411.