Magnesium Reduces Muscle Soreness - Latest Research

Magnesium can alleviate muscle soreness according to research. We knew this already, of course, as our customers tell us again and again that they are feeling less sore after their runs since using our Power Up magnesium for runners.

Before we delve into the research, let’s just provide a recap on why magnesium is such an important mineral when you lead an active lifestyle.

Why runners need magnesium

Magnesium plays a key role in various bodily functions from bone health and nerve function through to blood sugar regulation and sleep. It’s common for people not to consume enough magnesium and if you’re a runner, this can be very detrimental to your performance, sleep and recovery. In fact, those who are active should consume up to 20% more magnesium daily to take into account that the mineral is lost when sweating.

A magnesium deficiency can manifest through a variety of symptoms, which may vary in severity depending on the level of deficiency. Common symptoms include muscle cramps and spasms; fatigue and weakness; numbness and tingling; high blood pressure and poor sleep.

Magnesium and muscle soreness

With regards to the link between magnesium and muscle soreness, such as achy legs, the evidence points to magnesium reducing aches and pains after running. The recent scientific review ‘Effects of magnesium supplementation on muscle soreness in different type of physical activities: a systematic review’ delivers the following findings:

1. Magnesium reduces muscle soreness, improves performance and recovery, and induces a protective effect on muscle damage.
2. To reach these positive effects, individuals engaged in intense exercise should take 10-20% more magnesium than sedentary people.
3. The recommendation is to take magnesium 2 hours before training to benefit muscle recovery.
4. Maintain magnesium levels in the recommended range even during periods of reduced exercise.

The review analysed four different studies that, in total, consisted of 73 participants (60 males and 13 females) between 19–27 years old. One study focused on the effects of magnesium on muscle soreness and performance, one article focused on running performance, and two articles focused on the effects of magnesium in athletes involved in team sports.

Looking specifically at the study on the effects of magnesium on long distance running performance (Steward et al.), the results show that magnesium mitigates exercise-induced stress. Nine 27-year old male recreational runners were provided with magnesium daily for 7 consecutive days. They all had a low magnesium diet. During this period, the runners participated in a 10 km downhill treadmill run and a running time trial, with a 2-week washout period between trials. The results indicated beneficial effects on blood glucose levels and muscle soreness in the days following the strenuous exercise.

Do you need a magnesium supplement?

Magnesium plays an important role, not just for everyday health but for runners’ performance and recovery. If you may be deficient in this mineral, a magnesium supplement such as Power Up could be the answer to your fatigue, poor sleep and of course, those achy shaky legs!