What Is the Best Magnesium Supplement for Sore Muscles?

Key Takeaways

Magnesium chloride, magnesium sulfate, and magnesium citrate are the best magnesium supplements for muscle soreness.
Good food sources of magnesium include spinach, nuts and seeds, legumes, and whole grains.
Symptoms of severe magnesium deficiencies can result in numbness, tingling, muscle cramps, abnormal heart rhythms, coronary spasms, seizures, and changes in personality.

What is magnesium?

Magnesium is an essential mineral with many health benefits. It is involved in more than 300 metabolic processes in the human body, including healthy muscle function, energy production, activation of vitamin D, blood glucose regulation, blood pressure control, cardiovascular health, cognitive function, and brain health. Magnesium is present naturally in certain foods, is added to fortified foods, and is an ingredient in some medications, such as antacids to alleviate heartburn and laxatives to relieve constipation. It can also be taken in the form of a magnesium supplement. Please continue reading to find out the best magnesium supplement if you have sore muscles.

How much magnesium do you need every day?

The recommended daily magnesium intake varies by age and gender and whether you have certain health conditions that make it harder for you to absorb magnesium. The daily recommended amount of magnesium is as follows:

400-420 milligrams (mg) per day for adult males
310-320 mg per day for adult females and breastfeeding mothers who are 18 years or older
350-360 mg per day for pregnant women

Dietary surveys have shown that almost half of all Americans consume less magnesium than the recommended amount

How to tell if you have a magnesium deficiency?

Healthcare providers can measure the magnesium concentration in your blood. Normal magnesium levels are between 0.75 and 0.95 millimoles/liter (mmol/L). Levels below 0.75 mmol/L are called hypomagnesemia (low magnesium). However, 50-60% of the magnesium in the body is present in the bones, and less than 1% is in the blood. Therefore, blood levels do not give a true picture of the total magnesium levels in the body or the magnesium in specific tissues like muscles.

Symptoms of mild magnesium deficiency are usually non-specific and may include weakness, fatigue, nausea, vomiting, and loss of appetite. More severe magnesium deficiencies can result in numbness, tingling, muscle cramps, abnormal heart rhythms, coronary spasms, seizures, and changes in personality.

What are the signs of too much magnesium?

Magnesium toxicity from food sources is not a problem because the body eliminates the excess in the urine. However, large doses of magnesium supplements or magnesium-containing medications can cause diarrhea, nausea, and stomach cramps.

Does magnesium help with sore muscles?

We know that magnesium plays an essential role in nerve and muscle function. Magnesium supplements may help to soothe sore muscles and relax tight or cramped muscles through a muscle relaxation effect.

Studies have shown that magnesium supplementation can significantly reduce muscle soreness and perceived exertion and improve exercise performance and recovery. This may be because magnesium increases the availability of glucose in the muscles, blood, and brain and reduces and/or delays the accumulation of lactic acid in muscles.

Magnesium supplements contain many forms of magnesium, such as magnesium sulfate, magnesium malate, magnesium chloride, magnesium taurate, magnesium threonate, magnesium orotate, magnesium gluconate, magnesium carbonate, and others. Also, different magnesium supplements contain variable amounts of elemental magnesium. Certain types of magnesium supplements are believed to be better for specific health concerns, such as muscle soreness or muscle tension.

Which magnesium is best for sore muscles?

The best magnesium supplements for muscle soreness could be one of the following:

Magnesium chloride: This is one of the most easily available types of supplemental magnesium on the market. One of the advantages of magnesium chloride is that it can be used to treat low blood magnesium levels while alleviating the symptoms of heartburn and constipation.
Magnesium sulfate: This form of magnesium is present in Epsom salt and can soothe sore muscles. It is believed this dietary supplement may have an effect on muscle recovery after exercise. Studies have also shown that magnesium sulfate can reduce shivering during postoperative recovery.
Magnesium citrate: Laboratory experiments have shown that magnesium citrate is more easily absorbed and has a higher bioavailability than other forms of magnesium. Therefore, if you are taking dietary supplements for muscle soreness, then magnesium supplementation in citrate form may be your best bet.

It is worth noting, however, that some studies have shown magnesium sulfate and magnesium citrate do not benefit muscle cramps or sleep disturbance due to muscle cramps.

Which magnesium is best for sleep and muscle recovery?

Magnesium glycinate and magnesium L-threonate may help you sleep, relieve anxiety, and relax tense muscles. Magnesium malate may help with muscle pain. However, more research is needed on these magnesium supplements to understand their true effects.

Is it better to take magnesium citrate, magnesium glycinate, or magnesium oxide?

Here are some of the uses and pros and cons of the various forms of magnesium:

Magnesium citrate: The citric acid salt of magnesium is good for muscle soreness and constipation. It is absorbed well, especially in the liquid form.
Magnesium glycinate: The amino acid glycine salt is good for insomnia, anxiety, and tense muscles, but more research is needed on its benefits. It is easily absorbed.
Magnesium oxide: This type is for digestive issues such as heartburn, indigestion, and constipation, as well as migraines. It is less expensive but may not be absorbed, as well as some of the other forms of magnesium.
Magnesium sulfate: This magnesium salt is good for constipation. It is used in clinical settings for preeclampsia (high blood pressure) in pregnant women. It is also present in Epsom salt baths. Soaking in an Epsom salt bath can soothe and relax sore muscles.
Magnesium hydroxide: It is present in some skincare products and has anti-inflammatory and antimicrobial properties. It may relieve indigestion and constipation when taken by mouth.
Magnesium gluconate: This is used to treat magnesium deficiency. It is one of the best-absorbed forms of magnesium and is less likely to cause diarrhea.
Magnesium L-threonate: It is good for brain health as it crosses the blood-brain barrier. It may be used for insomnia, anxiety, and tense muscles.
Magnesium malate: The malic acid magnesium salt is good for relieving muscle pain. This is a high-absorption magnesium.
Magnesium chloride: It is used as topical magnesium oil or lotion for joint and muscle health.

What are some food sources of magnesium?

Good food sources of magnesium include green leafy vegetables like spinach, nuts and seeds (almonds, cashews, peanuts, chia seeds, pumpkin seeds), legumes, and whole grains. People who eat enough magnesium-rich foods do not typically need to take more magnesium in supplement form.

However, magnesium absorption in the digestive system is usually only 30-40% from dietary sources. Also, combining magnesium with other nutrients like zinc can affect its absorption. Therefore, a magnesium supplement may be worth considering to treat muscle soreness and maintain adequate magnesium levels for optimal health.

Always check with your healthcare provider before taking any dietary supplement, including a magnesium supplement, especially if you have pre-existing health conditions.

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