The Muscle Mag
In a recent review published in the Journal of Translational Medicine, a team of Italian researchers systematically evaluated the available evidence related to magnesium’s effects on muscle soreness in different types of physical activities. They also looked at how magnesium type, timing, and dosage might influence these effects.
The review, which received funding from the Italian Ministry of Education, Universities, and Research, involved a search of the PubMed, Scopus, and Web of Sciences-Core Collection databases. Out of 960 non-duplicate results generated, only four met the inclusion criteria as English-language studies published in the last 23 years investigating magnesium supplementation (MgS) in physically active individuals of both genders.
“These studies showed that MgS reduced muscle soreness, improved performance and recovery, and induced a protective effect on muscle damage,” the researchers reported.
Magnesium and Muscle Soreness
Magnesium, an essential mineral and nutrient, plays a crucial role in maintaining proper nerve and muscle function, bone formation, cardiac excitability, neuromuscular transmission, muscle contraction, and glucose metabolism.
“Specifically, the calcium transport system that regulates muscle contraction depends on the presence of intracellular Mg,” the researchers wrote. “It has been shown that, after physical activity, Mg stored in the extracellular fluid is transferred to bodily tissues where it is urgently needed.”
They also noted that long-term magnesium reduction in the plasma or serum concentration, coupled with the decrease in the concentration of erythrocyte magnesium, which occurs during or after long-term training, indicates that prolonged exercise may increase magnesium requirements.
Since a decrease in magnesium levels during exhausting exercise could inhibit calcium release from the sarcoplasmic reticulum, leading to muscle soreness, the review suggested that increasing intake could reduce soreness and improve recovery and training in physically active individuals with low or deficient magnesium status.
The current recommended dietary allowance (RDA) for magnesium is 320 mg for females and 420 mg for males over the age of 30.
The Available Evidence
The four eligible studies involved a total of 73 participants (60 males and 13 females) between the ages of 19 and 27 years. These studies focused on the effects of magnesium supplementation on muscle soreness and performance, professional cyclists competing in a stage race, running performance, and basketball players during a full season.
Across these studies, the dosage ranged from 350 mg to 500 mg, and the magnesium types used varied from trial to trial. While the review acknowledged that genetic and hormonal factors act as sex-specific pain mediators, it was unable to analyze differences between males and females given the predominance of men in the analysis.
“In summary, according to the result of this systematic review, the following indications for MgS intake to reduce muscle soreness can be provided: once a day, two hours before training, and mainly during the follicular phase of the menstrual cycle in women, maintaining a diet-only magnesium intake during the off-season,” the researchers wrote.
They specified that individuals regularly engaged in intense exercise should increase their magnesium supplementation by 10% to 20% compared to an age and gender-matched sedentary person.
For future study, the review called for research in larger sample sizes and clarification of the proper magnesium type, timing, and dosage needed.
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.
