Magnesium supplementation can help against sports-related muscle soreness and cramps

Magnesium is important for an array of biochemical reactions that are involved in energy turnover, the nervous system, and muscle contraction. Lack of magnesium can therefore result in impaired physical performance, sore muscles, and muscle cramps – especially after a training session. Physically active people and athletes should be sure to get enough magnesium and beware that the need for magnesium increases with increasing activity. According to a review article published in Journal of Translational Medicine, it may be wise to take a high-quality magnesium supplement prior to training.

Our diet and nutrient intake are of key importance to our physical performance and for preventing damage. It is widely accepted that lack of magnesium can impair physical performance and lead to aching muscles after a training session. For that reason, physically active individuals and athletes must make sure to get plenty of magnesium. However, science at this point does not know a lot of about the timing and dosage of magnesium supplements, or what quality to choose, so the researchers wanted to look at this in the study.
By trawling three databases (PUBMED, SCOPUS, and Web of Sciences-Core Collection), the researchers systematically selected a host of different studies, four of which ended up matching the criteria. The studies showed that magnesium supplementation reduces muscle soreness, improves physical performance, speeds up restitution, and protects against muscle damage. The researchers concluded that people engaging in different types of intensive physical activities need more magnesium than people who are physically inactive and lead a more sedentary life.
It seems to pay off to choose a high-quality magnesium supplement and take it two hours prior to training. The researchers also recommend that people maintain the body’s magnesium levels after the training session.

How does magnesium affect physical performance and the muscles?

Magnesium is one of the minerals we humans need in the greatest quantities, and it is involved in around 300 different enzyme processes. Approximately half the body’s magnesium is stored in bone tissue, and the mineral has a completely overlooked role in bone health. The remaining part of the magnesium reserve is found inside our cells and organs, and only one percent of our magnesium circulates in the blood.
We need vitamin D to absorb magnesium, and magnesium is important for the body’s ability to absorb and activate vitamin D. Lack of magnesium and poor utilization of vitamin D can therefore result in impaired resistance, unwanted inflammation, brittle bones, and a number of other things.
Magnesium is especially important for cellular uptake of calcium ions that control our muscle contractions. If there is too little magnesium, we risk that calcium ions flood our cells in the soft tissues, causing cellular stress, soreness, and cramps.
Magnesium also plays a role in carbohydrate metabolism and blood sugar regulation. This is particularly important during physical activity because our performance is very dependent on having stable blood sugar levels. Magnesium deficiency increases the risk of a lactic acid build-up in muscles, a problem that is linked to muscle soreness.

Taking a magnesium supplement

As mentioned in the review article, engaging in intense physical activity increases the need for magnesium. We primarily get magnesium by eating coarse greens, and the official recommendation for magnesium intake is around 375 mg, but most people don’t get that much. In their review article, the researchers suggest taking a magnesium supplement a couple of hours before engaging in intense physical activity, preferably together with a main mail.
When choosing a magnesium supplement, make sure to stick with organic magnesium sources that have good bioavailability in the small intestine. Magnesium oxide, on the other hand, is primarily used as a laxative and has poor absorption.

Referencer:

Maria Grazia Tarsitano et al. Effects of magnesium supplementation on muscle soreness in different type of physical activities: a systematic review. Journal of Translational Medicine 2024