Using Magnesium For Muscle Recovery

Raise of hands who’s tired of experiencing muscle twitches and cramps after a tough workout? Or maybe you’re just after a little extra support when it comes to your athletic performance? Well, my friends, this is where magnesium can give you a helping hand. Let’s break it down.

Magnesium plays a key role in supporting healthy nerves, bones and balanced blood sugar levels¹. But that doesn’t even scrape the surface of magnesium’s benefits for muscles. Whether you’re an athlete or more of a weekend warrior type, here’s how magnesium can support your workout performance and support your post-workout recovery².

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 ways³. One of magnesium’s most important roles is to help produce energy in your muscles and help with your workout recovery⁴. It does this by helping to replenish adenosine triphosphate (ATP). No idea what that is? ATP is essentially responsible for storing and releasing energy, supporting muscle recovery after a hard workout⁵. 

Some other ways magnesium can help your muscles include:

• Supporting muscle relaxation to reduce muscle cramps⁶.

• Maintaining the balance of electrolytes, supporting proper muscle function⁸.

• Contributing to protein synthesis, which is essential for repairing and growing muscle tissues⁹. 

• Tapping into its antioxidant properties, which can help reduce oxidative stress and minimise cellular damage¹⁰ caused by intense exercise. 

Which is the best type of magnesium for muscle recovery?

Now that we’ve taken you through magnesium 101 to cover how it works, you’re likely wondering how to use magnesium for workout recovery. We’ve got you covered. With so many different types of magnesium available, it’s important to choose the best magnesium for muscles. 

Let’s start with magnesium citrate, which is more easily absorbed by the body than other types due to its bioavailability¹¹. Because of this, magnesium citrate is a common addition to many magnesium supplements. With that said, magnesium citrate also occurs naturally in all citrus fruits. 

Magnesium glycinate is another form of magnesium that’s easily absorbed by the body. It’s thought that magnesium glycinate supports muscle relaxation, relieves muscle cramps and supports muscle tissue repair¹². 

If you love a good bath to help relax, there’s magnesium sulfate, more commonly known as Epsom salts. The ideal magnesium for sore muscles, simply dissolve it into bathwater to help relieve any aches and pains after a workout¹³ (or simply to treat yourself).

How can I take magnesium?

Your diet is one of the key ways to get your recommended daily intake of magnesium and help with workout performance. There are plenty of foods rich in magnesium that you can easily add to meals to increase your intake, including:

• Leafy green veggies, like spinach and kale
• Vegetables, like potato, carrot and 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
• Dairy products, such as milk and yoghurt 
• Fatty fish, including salmon and mackerel

There are also a number of delivery methods available if you need a bit of extra magnesium in supplement form, including gummies, powdered supplements and tablets or capsules. Just remember, before you start any supplement, it’s important to talk to your GP for personalised advice that’s specific to you and your health. 

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

Great question. When it comes to the timing of your magnesium intake, the best 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 aid in muscle function during a workout, it’s often best to take magnesium before your workout. Taking it before  can help give you the boost you need to power through like a champ. For muscle recovery and relaxation, you’re usually better off taking or using magnesium after exercise. 

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 gender¹³:

If you’re not able to get your daily dose of magnesium through diet alone, it could be worth considering adding a magnesium supplement into your daily routine. But remember kids, it’s always best to consult your GP before taking any new supplements.

Craving more information on magnesium? Head over to our Wellness Hub for more blogs, tips, tricks and other handy information. Or take a gander at our Ingredients Glossary for more information. 

References:

1. https://www.healthdirect.gov.au/magnesium 
2. 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/
3. Moretti A. What is the role of magnesium for skeletal muscle cramps? A Cochrane Review summary with commentary. Journal of musculoskeletal & neuronal interactions [Internet]. 2021;21(1):1–3. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8020016/#:~:text=From%20a%20functional%20perspective%2C%20experimental
4. What Are the Health Benefits of Magnesium? [Internet]. Healthline. 2018. Available from: https://www.healthline.com/nutrition/magnesium-benefits#essential
5. 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/
6. Van der Plas AA, Schilder JCM, Marinus J, van Hilten JJ. An Explanatory Study Evaluating the Muscle Relaxant Effects of Intramuscular Magnesium Sulphate for Dystonia in Complex Regional Pain Syndrome. The Journal of Pain. 2013 Nov;14(11):1341–8.
7. Ahmed F, Mohammed A. Magnesium: The Forgotten Electrolyte—A Review on Hypomagnesemia. Medical Sciences [Internet]. 2019 Apr 4;7(4):56. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6524065/
8. Weinert DJ. Nutrition and muscle protein synthesis: a descriptive review. The Journal of the Canadian Chiropractic Association [Internet]. 2009;53(3):186–93. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2732256/
9. Zheltova AA, Kharitonova MV, Iezhitsa IN, Spasov AA. Magnesium deficiency and oxidative stress: an update. BioMedicine [Internet]. 2016 Nov 17;6(4). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5112180/
10. Schutten JC, Joris PJ, Groendijk I, Eelderink C, Groothof D, van der Veen Y, et al. Effects of Magnesium Citrate, Magnesium Oxide, and Magnesium Sulfate Supplementation on Arterial Stiffness: A Randomized, Double‐Blind, Placebo‐Controlled Intervention Trial. Journal of the American Heart Association. 2022 Mar 15;11(6).
11. https://www.healthdirect.gov.au/medicines/medicinal-product/aht,24446/magnesium-sulfate
12. https://www.healthline.com/health/epsom-salt-bath
13. https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/magnesium