Magnesium and Muscle Soreness

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Description: Module “Do you have a magnesium deficiency?” containing 8 steps (Questions on: frequency of cramps, intensity of soreness, fatigue, sleep quality, training frequency, type of sport, diet, and stress). Displays a result with risk gauge (low/moderate/high) and personalized dosage recommendation.

If you are an athlete, you know the importance of recovery and the frustration of muscle soreness that limits your performance.

In this comprehensive article based on the latest scientific research, we explore how magnesium can become your best ally to reduce post-workout muscle pain.

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Description: Box titled “How to use magnesium against muscle soreness?” listing 5 golden rules: 1. Timing (2h before effort), 2. Dosage (+10-20% for athletes), 3. Form (Citrate/Bisglycinate), 4. Synergy (ZMA), 5. Regularity.

Is magnesium really effective against muscle soreness?

Yes, magnesium proves effective in reducing muscle soreness according to the latest scientific studies. Research shows that appropriate supplementation can significantly decrease post-exercise muscle pain and improve recovery.

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Suggestion: Explanatory diagram showing the role of magnesium at the cellular level (calcium regulation, muscle fiber relaxation) vs. the contraction mechanism that creates soreness.

You are probably familiar with this unpleasant sensation that appears 24 to 48 hours after an intense session: muscle soreness, or DOMS in English (Delayed Onset Muscle Soreness).

Magnesium is not just another mineral. It is the fourth most abundant mineral in our body, and believe me, it’s not by chance! It is involved in over 300 enzymatic reactions (notably those related to energy production and muscle contraction). When you lift weights or do series, your body draws from its magnesium reserves, and sometimes even a little too much.

The question that naturally arises is its real effectiveness on muscle soreness. Based on the latest recent scientific studies (2024), we will explain why it might be interesting for you to supplement with Magnesium for your sports recovery.

What research is there on magnesium and muscle soreness

A team led by Maria Grazia Tarsitano, in collaboration with researchers from the University Magna Graecia of Catanzaro in Italy, decided to tackle the relationship between muscle soreness and Magnesium intake by conducting a significant meta-analysis.

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Suggestion: Visual representation of the key figures of the study: 1254 articles analyzed -> filtering -> 4 final studies retained. Include statistics: 73 participants, age range 19-27 years.

Of the 1254 articles initially identified, only 4 studies were finally retained after a drastic filtering. This is quite reassuring as it shows their rigor! But it is important to know on what criteria they were based, and here they are:

• Only studies on physically active subjects
• No combined supplementation (magnesium alone)
• Publication in the last 23 years
• Rigorous scientific protocols

In total, these studies involved 73 participants (60 men and 13 women) aged 19 to 27 years, practicing different types of activities:

• Weightlifting (bench press)
• Running (10km downhill)
• Basketball (intensive training)
• Professional cycling (21-day stage race)

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Suggestion: Comparative infographic summarizing the observed benefits for each cited sport (Weightlifting = reduction at 48h, Running = damage protection, Basketball = performance, Cycling = less lactic acid).

The results are particularly encouraging. In all the retained studies, magnesium supplementation showed positive effects on:

• Reducing muscle soreness
• Improving performance
• Protecting against muscle damage
• Overall recovery

This meta-analysis and the positive effects are confirmed by the daily feedback we receive from users of our ZMA and that we observe ourselves on bodybuilding practitioners, our partners, and ourselves, except that this meta-analysis was done with the necessary scientific rigor.

How to properly use magnesium for muscle soreness?

Can magnesium prevent muscle soreness if I take it before exercise?

Yes, and it is indeed one of the most effective strategies. Studies show that taking magnesium 2 hours before exercise can significantly reduce the intensity of muscle soreness. This is particularly true for heavy weightlifting sessions or eccentric efforts.

If I already have muscle soreness, is it too late to take magnesium?

No, it’s never too late! If you already have muscle soreness, magnesium can help speed up the recovery process. According to our own experience, even taking it after the onset of soreness helps reduce their duration and intensity. You can then take your daily dose spread throughout the day.

Why do I have more muscle soreness when I’m low on magnesium?

Magnesium plays a crucial role in muscle relaxation and energy production. When your levels are low, your muscles have a harder time relaxing after exercise, and the repair process is less effective. We have noticed in clients that periods of magnesium deficiency corresponded to more intense and longer-lasting muscle soreness.

Are there sports that require more magnesium than others to avoid muscle soreness?

Absolutely! Sports with a lot of impacts or eccentric contractions (weightlifting, team sports) require a higher intake. Crossfitters and bodybuilders particularly need appropriate supplementation.

How do I know if my muscle soreness is related to a lack of magnesium?

Muscle soreness related to a magnesium deficiency often has particular characteristics: they are accompanied by cramps, persistent muscle tension, and general fatigue. If you notice that your muscle soreness lasts longer than usual or is particularly intense, it may be a sign.

Now let’s look at the precautions to take for effective and safe supplementation.

What precautions should be taken with magnesium supplementation?

Although magnesium is generally safe, it requires some precautions for optimal use.

Side effects to know

Side effects are rare when recommended dosages are followed. However, you may experience:

• Mild digestive disorders (mainly at the beginning of supplementation)
• A slightly laxative effect (especially with magnesium citrate)
• Slight drowsiness (if taken in the evening, which can be an advantage)

Important contraindications

Be particularly vigilant if you are in one of these cases:

• Severe kidney problems
• Heart blockages
• Myasthenia gravis

Interactions with other substances

Pay a little attention to interactions with:

• Calcium supplements (space out doses by 2 hours)
• Certain medications such as beta-blockers or antibiotics

In case of doubt, especially if you are taking medication, consult your doctor before starting supplementation.

Why is DIX’s ZMA your best ally against muscle soreness?

At DIX, we have developed our ZMA formula based on the latest scientific advances. Our goal? To go beyond simple magnesium to offer you a complete and optimal solution against muscle soreness.

Our expertise has led us to carefully select three forms of magnesium with high bioavailability:

• Magnesium bisglycinate: our first choice for its direct action on muscles
• Magnesium citrate: chosen for its optimal absorption
• Magnesium malate: specifically selected for its energy properties

What makes our formula unique? We have enriched it with three complementary forms of zinc, meticulously chosen for their synergy with magnesium. This combination not only helps fight muscle soreness but also optimizes overall recovery.

Our trademark: the addition of vitamin B6, carefully dosed to maximize the absorption of magnesium and zinc.

For optimal results, we recommend taking 2 capsules before bedtime (1 capsule for our Belgian friends, in accordance with legislation). This dosage has been validated by enthusiastic customer feedback and proven results in the field.

Our ZMA at €20 is regularly out of stock, a victim of its success. An average rating of 4.5/5 reflects the satisfaction of our sports customers who have adopted it in their recovery routine.

Scientific publications on magnesium and muscle soreness

• “Exercise and magnesium: a review of impacts on physical performance” (Comprehensive review on the effects of magnesium in sports) PMID: 33009349
• “Effects of magnesium supplementation on muscle performance in athletes” (Study on the effectiveness of magnesium for muscle recovery) PMID: 31624951
• “Magnesium improves exercise performance by increasing glucose availability in blood, muscles, and brain” (Research on the mechanisms of action of magnesium) PMID: 34836329
• “Effects of magnesium supplementation on muscle pain and performance” (Clinical study on muscle soreness) PMID: 28150351
• “Impact of magnesium on muscle damage markers in athletes” (Research on muscle protection) PMID: 36249983
• “Relationship between magnesium status and post-exercise recovery” (Study on the importance of magnesium in recovery) PMID: 34907820
• “Magnesium and muscle fatigue: a systematic review” (Synthesis of knowledge on magnesium and fatigue) PMID: 31691193