Magnesium could help lessen muscle soreness

In a recent review published in the Journal of Translational Medicine, a team of Italian researchers systematically evaluated the evidence related to magnesium’s impact on muscle soreness in various physical activities. They also looked at how factors like magnesium type, timing, and dosage could affect these effects.

The study, funded by the Italian Ministry of Education, Universities, and Research, involved searching databases like PubMed, Scopus, and Web of Sciences-Core Collection. From 960 results, only four English-language studies published in the last 23 years met the criteria, focusing on magnesium supplementation in physically active individuals.

The researchers reported that these studies demonstrated that magnesium supplementation reduced muscle soreness, improved performance and recovery, and had a protective effect on muscle damage.

Magnesium is an essential mineral that plays a key role in nerve and muscle function, bone formation, cardiac excitation, muscle contraction, and glucose metabolism.

According to the researchers, calcium transport for muscle contraction relies on intracellular magnesium. They also noted that the transfer of magnesium from extracellular fluid to bodily tissues after physical activity is essential.

Since long-term exercise can deplete magnesium levels, increasing intake could reduce soreness and aid recovery in physically active individuals with low magnesium levels.

The recommended daily magnesium intake is 320 mg for females and 420 mg for males over 30.

The four studies included 73 participants aged 19 to 27, mostly males. Each study looked at the effects of magnesium supplementation on different activities like muscle soreness, running, cycling, and basketball.

Dosages ranged from 350 mg to 500 mg, with different types of magnesium used in each trial. While acknowledging sex-specific factors, the review couldn’t fully analyze differences between males and females due to the majority being men.

Based on the review, individuals engaged in intense exercise should increase magnesium supplementation by 10% to 20% compared to sedentary individuals of the same age and gender.

Future studies should involve larger sample sizes to clarify the best magnesium type, timing, and dosage needed for reducing muscle soreness.

Source: Journal of Translational Medicine
doi: 10.1186/s12967-024-05434-x
“Effects of magnesium supplementation on muscle soreness in different types of physical activities: a systematic review”
Authors: Maria Grazia Tarsitano et al.