Are you looking to maintain muscle function and relaxation? Maybe you’re after a little extra support when it comes to your athletic performance? That’s where magnesium can give you a helping hand.  

Magnesium plays a key role in supporting a healthy nervous system, bone health and electrolyte balance. But that doesn’t even scrape the surface of magnesium’s benefits for muscles. From relieving muscle cramps when dietary intake is inadequate to supporting your muscle relaxation after a strenuous training session, here’s how magnesium can help after a workout². 

How is magnesium good for muscle recovery? 

So, how does magnesium help muscles? As it turns out, magnesium and muscles work together in a variety of ways¹. One of the key roles it plays is in supporting energy production and it helps to relieve mild muscle spasms when dietary intake is inadequate. As a cofactor for enzymes involved in ATP (adenosine triphosphate) production², magnesium helps to support energy production, energy levels and relieve muscle cramps when dietary intake is inadequate.  

Here are some other ways that magnesium helps your muscles:   

• It supports muscle relaxation and can help reduce muscle cramps when dietary intake is inadequate. 
• Magnesium maintains the balance of body electrolytes, supporting muscle function. 
• Aids the breakdown of dietary fats. 
• Support healthy stress response in the body.  

Which is the best type of magnesium for muscle recovery? 

Now that you know how it works, you might be wondering how to use magnesium for post- workout? With so many different types of magnesium available, it’s important to choose the best magnesium for muscles.  

Certain types of magnesium, like magnesium citrate, are known to be more bioavailable when compared to other forms of this mineral, meaning it’s more easily absorbed and utilised by the body¹. Because of this, magnesium citrate is often incorporated into many magnesium supplements. With that said, magnesium citrate also occurs naturally in all citrus fruits³.  

Magnesium glycinate is another form of magnesium. Like other forms of magnesium, magnesium glycinate helps optimise magnesium absorption and is gentle on the stomach 

How can I take magnesium? 

One of the best ways to get your recommended magnesium intake is through your diet. There are plenty of foods rich in magnesium that you can easily add to meals. Some of these foods include:   

• Leafy green veggies like spinach and kale 
• Vegetables like broccoli 
• Fruits including avocado, banana and kiwi fruit 
• Nuts and seeds like pumpkin seeds, flaxseeds and chia seeds 
• Dark chocolate 
• Legumes like black beans and lentils 
• Fatty fish 

There are also a number of different delivery methods available if you need a bit of extra magnesium in supplement form. From tablets to powdered supplements, there are plenty of different methods to increase your magnesium intake. Before you start any supplement, it’s important to talk to your healthcare practitioner for personalised advice that’s specific to you and your health.  

Is it better to take magnesium before or after a workout? 

When it comes to the timing of your magnesium intake, the optimal time really depends on the specific goals and effects you're aiming for. Taking magnesium before or after a workout can help your body in different ways.  

If you’re looking to support energy levels and muscle function during a workout, it’s often best to take magnesium beforehand. Taking it before can help give you the support you need to power through your workout. For muscle relaxation support, you’re usually better off taking magnesium after exercise. Plus, taking magnesium after a workout can support body electrolyte balance.  

Magnesium and muscle recovery: recommended intake 

When supplementing magnesium for muscles, it’s important to make sure you’re hitting your recommended daily intake without going overboard.  

Here’s your recommended daily intake based on age and gender:   

If you’re not able to get your daily dose of magnesium through diet alone, it could be worth considering incorporating a magnesium supplement into your diet. Before you do so, it’s always worth consulting with your GP or health care professional first.   

Looking for more information on magnesium? Head over to our Wellness Hub for more blogs and tips on the different types of magnesium.  

References:  

1. Reno AM, Green M, Killen LG, OʼNeal EK, Pritchett K, Hanson Z. Effects of Magnesium Supplementation on Muscle Soreness and Performance. Journal of Strength and Conditioning Research [Internet]. 2020 Oct 1;36(8). Available from: https://pubmed.ncbi.nlm.nih.gov/33009349/  
2. Schwalfenberg GK, Genuis SJ. The Importance of Magnesium in Clinical Healthcare. Scientifica [Internet]. 2017 Sep 28;2017:1–14. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637834/ 
3. Which is better for you, magnesium citrate or citrate?_Chemicalbook [Internet]. www.chemicalbook.com. [cited 2024 May 22]. Available from: https://www.chemicalbook.com/article/which-is-better-for-you-magnesium-citrate-or-citrate.htm