Magnesium and muscle soreness
Do you have a magnesium deficiency?
Assess your risk of deficiency by answering these questions about your symptoms, lifestyle, and exercise routine.
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Answer the questions to assess your risk of magnesium deficiency
If you're an athlete, you understand 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 in reducing post-workout muscle soreness.
According to the latest scientific studies, here is 5 golden rules to reduce your muscle soreness with magnesium:
- Timing is key: Taking your dose 2 hours before training provides the best absorption during exercise
- Adjust the dosage: Athletes require 10 to 20% more than the average (around 420mg for men and 320mg for women)
- Choose the right shape: Opt for magnesium citrate or bisglycinate for high bioavailability and fewer digestive issues
- Create a synergy: Combine magnesium with Zinc and Vitamin B6 (ZMA) to enhance absorption.
- Aim for consistency: Continuous supplementation is more effective than occasional intake for preventing the buildup of lactic acid.
Is magnesium really effective against muscle soreness?
Yes, the magnesium is effective in reducing muscle soreness according to the latest scientific studies. Research shows that appropriate supplementation can significantly reduce post-exertion muscle soreness and improve recovery.
You’re probably familiar with that unpleasant feeling that sets in 24 to 48 hours after an intense workout: the muscle soreness, or DOMS in English (Délai d'apparition de la douleur musculaire).
Magnesium is not just another mineral. It's the fourth most abundant mineral in our bodies, and believe me, that's no accident! It is involved in over 300 enzymatic reactions. (particularly those linked to energy production and muscle contraction). When you lift weights or push through your sets, your body draws on its magnesium reserves, and sometimes even a bit too much.
The question that naturally arises is about its actual effectiveness on muscle soreness. Based on the latest scientific studies (2024), we will explain why it might be beneficial for you to supplement with Magnesium for your sports recovery
What does research say about magnesium and muscle soreness
A team led by Maria Grazia Tarsitano, in collaboration with researchers at the Magna Graecia University in Catanzaro, Italy, have decided to Tackling the relationship between muscle soreness and magnesium intake and conducting a significant meta-analysis
Bodybuilding
Running
Basketball
Professional cycling
On the 1254 items initially identifiedIn the end, only 4 studies were retained after a drastic filtering process. This is reassuring, because it shows how demanding they are! But it's important to know what criteria they used, and here they are:
- Only studies on physically active subjects
- No combined supplementation (magnesium only)
- Publication au cours des 23 dernières années
- Rigorous scientific protocols
In total, these studies involved 73 participants (60 men and 13 women) aged between 19 and 27, practising different types of activities:
- Bodybuilding (bench press)
- Running (10km downhill)
- Basketball (intensive training)
- Professional cycling (21-day step-by-step course)
The results are particularly promising. In all the studies considered, magnesium supplementation has shown positive effects on:
- The reduction of muscle soreness
- Performance enhancement
- Muscle damage protection
- The overall recovery
This meta-analysis and the positive effects are confirmed by the daily feedback we receive from users of our ZMA and what we observe ourselves in weight training practitioners, our partners, and ourselves, except that this meta-analysis was conducted with the necessary scientific rigor
How to effectively use magnesium for muscle soreness?
Can magnesium prevent muscle soreness if I take it before exercise?
Yes, and it's one of the most effective strategies. Studies show that taking magnesium 2 hours before exercise helps to significantly reduce the intensity of muscle soreness. This is particularly true for heavy weight training sessions or eccentric efforts.
If I already have aches and pains, 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. In our experience, even one dose taken after muscle soreness has appeared helps to reduce its duration and intensity. You can then take your daily dose, spreading it out over the day.
Why do I experience more muscle soreness when I'm low on magnesium?
Magnesium plays a crucial role in the muscle relaxation and energy production. When your levels are low, your muscles find it harder to relax after exercise and the repair process is less effective. We have noticed with customers that Periods of magnesium deficiency were associated with more intense and prolonged muscle soreness.
Do some sports require more magnesium than others to prevent muscle soreness?
Absolutely! Sports with a lot of impact or eccentric contractions (weight training, team sports) require a greater intake. Cross-trainers and bodybuilders in particular need the right supplements.
How can I tell if my muscle soreness is due to a magnesium deficiency?
Muscle aches and pains linked to magnesium deficiency often have particular characteristics: they are accompanied by cramps, persistent muscle tension and general tiredness. If you notice that your aches and pains last longer than usual or are particularly intense, this 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 be aware of
Side effects are rare when the recommended dosages are followed. However, you may experience:
- Mild digestive issues (mainly at the start of supplementation)
- A slightly laxative effect (especially with magnesium citrate)
- A slight drowsiness (if taken in the evening, which can be an advantage)
Important contraindications
Be particularly cautious if you find yourself in one of these situations:
- Severe kidney issues
- Heart blockages
- Myasthenia gravis
Interactions with other substances
Pay a little attention to your interactions with:
- Calcium supplements (leave a gap of 2 hours between doses)
- Certain medications such as beta-blockers or antibiotics
In case of doubt, especially if you are taking medication, consult your doctor before starting any supplementation
Why DIX's ZMA is your best ally against muscle soreness?
At DIX, we have developed our ZMA formula based on the latest scientific advancements. Our goal? To go beyond just magnesium to provide you with a comprehensive and optimal solution for muscle soreness. Our expertise has led us to carefully select three forms of magnesium with high bioavailability:- The magnesium bisglycinate: our preferred method for its direct action on the muscles
- Citrate of magnesium: chosen for its optimal absorption
- Malate of magnesium: specifically chosen for its energy-boosting properties
Our trademark: the addition of vitamin B6, carefully measured to maximise 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 the legislation). This dosage has been validated by enthusiastic customer feedback and convincing results in the field. Our €20 ZMA is regularly out of stock, a victim of its own success. An average score of 4.5/5 testifies to the satisfaction of our sports customers who have adopted it as part of their recovery routine.
Scientific publications on magnesium and muscle soreness
- Exercise and magnesium: a review of the 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 the availability of glucose in the blood, muscles and brain". (Research into the mechanisms of action of magnesium) PMID: 34836329
- Effects of magnesium supplementation on muscle soreness and performance (Clinical study on muscle soreness) PMID: 28150351
- Impact of magnesium on muscle damage markers in athletes (Muscle protection research) 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 » (Summary of knowledge on magnesium and fatigue) PMID: 31691193
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