Magnesium can help relieve muscle pain by supporting muscle relaxation, reducing inflammation, and improving recovery in people with a deficiency or muscle overuse. The use of magnesium may reduce soreness, cramps, and fatigue.
Muscle pain is one of the most common health issues that people suffer from. It is more common in people with long hours of desk work and in gym-goers. According to a 2008 study, about 60 to 80% of the population have suffered from back pain due to muscle issues at some point in their life [1]. Suffering from such pain can affect your everyday life, thus requiring a key solution. In the present, the use of magnesium for managing pain has gained a lot of attention. This is mainly because it is an over-the-counter option that is non-invasive, with a lower risk of side effects. But now the question is: can the use of magnesium help in managing all forms of body pain, how, and when to use it?
In this blog, we will see if the use of magnesium for sore muscles is effective and what the best ways are to manage pain and live a healthy life.
What Is Magnesium And Why Is It Important?
Magnesium is a mineral that is important for the normal bone structure in the body. It can be obtained from both food sources and dietary supplements [2]. Magnesium is needed in the body for many bodily functions, and a low level of this mineral is linked to high blood pressure, osteoporosis, and stroke.
Magnesium is also used as antacids, for constipation, irregular heartbeat, and pregnancy complications like eclampsia.
Magnesium is effective for-
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Bowel preparation- When you take it by mouth, it helps in preparing the bowel for a medical procedure such as a colonoscopy.
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Seizures- The use of magnesium by IV is an effective treatment option for eclampsia. Magnesium use reduces the risk of seizures in such people. However, it is important to note that the IV should only be given by a doctor.
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Indigestion- Taking magnesium can act as an antacid that reduces the symptoms of indigestion and heartburn.
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Magnesium deficiency- Taking magnesium supplements can help prevent its deficiency in the body.
How Magnesium May Help Relieve Muscle Pain
Magnesium is important for the regulation of most of the biological processes in the cells. It supports muscle health by-
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Energy production
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Protein synthesis
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Antioxidant support
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Muscle Contraction
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Anti-inflammatory benefits [3].
A 2024 study suggests that magnesium reduces muscle soreness and improves recovery and performance in people. It also induced a protective effect on muscle damage [4].
Magnesium can help reduce muscle pain in the following ways-
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It can reduce muscle soreness and improve exertion in athletes who are treated after bench press exercise for 10 days.
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Supplement use may also help in lowering pain caused by conditions such as fibromyalgia, a chronic pain disorder that affects the muscles and other tissues in the body.
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People who suffer from muscle cramps during pregnancy can also use it after consulting a doctor for relief.
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The use of magnesium helps in combating inflammation and oxidative stress, which is helpful in managing age-related muscle decline [3].
Signs You Might Be Low In Magnesium
Some of the symptoms of low magnesium include-
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Muscle twitching and cramps- Muscle cramps, twitches, and tremors are signs of magnesium deficiency [4]. Magnesium deficiency can also cause convulsions and seizures in people.
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Mental health condition- Suffering from mental health conditions is another symptom of magnesium deficiency [5]. Studies suggest that apathy is a condition that is characterized by mental numbness and a lack of emotion. A 2023 study suggests an association between magnesium and improved depression [6]. Another 2024 study suggests that taking magnesium supplements can help people manage insomnia and mild anxiety [7].
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Osteoporosis- When you suffer from magnesium deficiency, you may suffer from osteoporosis. It can weaken your bones and also lower the level of calcium in the blood.
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High blood pressure- Suffering from magnesium deficiency can increase your blood pressure, which can also further result in kidney issues, heart disease, and stroke. The United States Department of Agriculture suggests that the intake of magnesium may help women with high blood pressure before, during, and after their pregnancy [5].
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Muscle weakness- Suffering from fatigue and muscle weakness is a key symptom of magnesium deficiency. Suffering from a low level of magnesium can affect multiple body processes, including potassium levels and nerve signaling.
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Irregular heartbeat- Suffering from irregular heartbeat is a severe side effect of having a magnesium deficiency. A 2018 study suggests taking a magnesium supplement is associated with-
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12% lower rate of ventricular arrhythmia. Abnormal heart rhythms that make the lower chamber of the heart twitch instead of pumping.
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13.5% lower rate of supraventricular arrhythmia, a condition that causes an erratic heartbeat.
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Understanding The Recommended Dietary Magnesium Allowance
As you age, the amount of magnesium needed by the body varies. People who are pregnant and lactating require a higher amount of magnesium.
The RDA for magnesium is:
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1 to 3 years- 80 mg
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4 to 8 years- 130 mg
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9 to 13 years- 240mg
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14 to 18 years- 360 mg for females and 410 mg for males.
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19 to 30 years- 310 mg for females and 400mg for males.
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31 to 50 years- 320 mg for females and 420 mg for males.
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Over 50 years- 320 mg for females and 420 mg for males.
Best Forms Of Magnesium For Muscle Pain
If you wish to choose a magnesium supplement, you can opt for these five common varieties: citrate, glycinate, oxide, sulfate, and malate. Each of these magnesium forms is absorbed differently in the body and has a different effect.
Magnesium citrate is well-absorbed in the body and has mild laxative effects; therefore, it is more commonly recommended for constipation. Whereas, magnesium glycinate is also well-absorbed and helps in supporting relaxation and sleep.
On the other hand, magnesium oxide is not well absorbed by the body and is commonly used as an antacid or laxative.
Magnesium sulfate is also known as Epsom salt and can be absorbed through the skin. It helps in relaxing and alleviating muscle soreness.
The use of magnesium malate helps in boosting energy production and is recommended for muscle fatigue.
How To Incorporate Magnesium Into The Diet
Magnesium is naturally available in many drinks and foods. It is also added to breakfast cereals and other fortified food items. In some cases, your bottled water may also contain magnesium; however, the amount may vary.
Some of the common sources of magnesium include-
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Pumpkin seeds- They contain about 156 milligrams per 1 ounce of magnesium, making up to 37% of the Daily Value (DV).
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Chia Seeds- About 111 milligrams of magnesium are present in 1 ounce of chia seeds.
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Spinach- They contain about 78 milligrams per 1/2 cup of magnesium. It makes up to 19% of the DV.
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Brown Rice- This contains about 43 milligrams per 1/2 cup of brown rice, making up to 10% of the DV.
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Soymilk- It contains 61 milligrams of magnesium and 15% of the DV [8].
How To Use Magnesium Safely
Adults taking magnesium or its supplement should not take it more than 350mg per day. This will help in lowering the risk of nausea, diarrhea, and cramping. It is best to take your magnesium supplement with a meal to help reduce stomach upset.
Further dividing the dose into smaller doses throughout the day can also help with better absorption.
People who wish to take magnesium supplements but suffer from a kidney disorder should take them only after consulting a doctor, as such people may not be able to clear the excess magnesium safely. You should take this supplement about 2 hours before or after taking a medicine to avoid medication interactions.
Who Should Avoid Or Be Cautious With Magnesium?
Some of the precautionary measures that should be taken when taking magnesium supplements include-
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Pregnant or lactating women should use a magnesium supplement with caution.
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Taking this supplement by mouth in doses of more than 350mg is not considered safe.
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Taking larger doses can cause too much magnesium to build up in the body, causing severe side effects like-
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Low blood pressure
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Irregular heartrate
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Confusion
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Coma
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Slow breathing
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Death in severe cases.
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The use of magnesium by children should be done only under medical supervision. The dose strength and treatment period should also be decided by your doctor.
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diabetes and alcohol use can increase the risk of magnesium deficiency.
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People suffering from a bleeding disorder may have slow blood clotting. The use of magnesium may increase the risk of bleeding and bruising in such people [9].
When To Consult A Doctor
If your body pain is too severe and the use of just a magnesium supplement is not giving effective results in such cases, it is important to consult a doctor. Your doctor, along with the use of magnesium, may recommend the use of pain medicine for a better and more effective result.
One of the most common pain medicine recommended by a doctor managing muscle pain include muscle relaxers such as Carisoprodol. They are available under the brand name Soma and work within 30 minutes of intake. Carisoprodol pills help manage body pain by blocking the sensation of pain from the affected part of the body from reaching the brain. The use of this pain medicine is recommended for short-term use, and its analgesic effects may last for up to 4-6 hours.
In addition to muscle pain, for other body pain, you may be prescribed analgesics such as Tapentadol and Pregabalin. Tapentadol is an opioid pain medicine that is available under brand names such as Aspadol, Nycynta, and Tapaday. It helps in managing moderate to severe acute and chronic pain. Pregabalin, on the other hand, is an anticonvulsant medicine that is effective in managing neuropathic pain.
Magnesium And Muscle Pain- Our Final Thoughts
Magnesium is a useful and low-risk option for muscle health. It helps in easing mild to moderate muscle pain, especially when discomfort is linked to deficiency, overuse, inflammation, or muscle cramps. Studies suggest it may help reduce soreness, improve recovery, and support muscle function through its role in energy production, muscle contraction, and inflammation control.
Incorporating magnesium-rich foods or supplements can be beneficial for many individuals. Safe use, correct dosing, and choosing the right form are essential.
For persistent, severe, or unexplained muscle pain, medical evaluation is necessary, and magnesium should be viewed as a supportive measure along with prescription pain medicines like Carisoprodol, Tapentadol, and Pregabalin.
