Magnesium and muscle soreness
If you're a sportsperson, 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 be your best ally in reducing post-training muscle soreness.
- Proven effectiveness Magnesium shows a significant reduction in muscle soreness, particularly visible 24, 36 and 48 hours after exercise.
- Sports Dosage Athletes need 10-20% more than the recommended daily dose, i.e. 400-420mg for men and 310-320mg for women.
- Optimal timing : Ideally taken 2 hours before training, for maximum absorption during exercise.
- Recommended form Magnesium citrate has the best bioavailability for muscle efficiency.
- Mechanism of Action Magnesium: Magnesium helps prevent blood levels from falling during exercise, reducing the build-up of lactic acid and improving muscle repair.
- Populations at risk Sportsmen and women: Sportsmen and women practising sports with impact or eccentric contractions (downhill running, weight training) have increased needs.
- Continuous socket Continuous supplementation is recommended during the training season, with a return to normal doses in the off-season.
- Optimal Synergy : The combination with zinc and vitamin B6 optimises the absorption and effectiveness of magnesium.
- Safety in use Side-effects: Side-effects are rare when dosages are respected, and are mainly limited to mild digestive problems.
- Signs of deficiency More intense or persistent aches and pains, accompanied by cramps and fatigue, may indicate a lack of magnesium.
Is magnesium really effective against aches and pains?
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 are no doubt familiar with the unpleasant sensation that appears 24 to 48 hours after an intense session: the aches and painsor DOMS in English (Delayed Onset Muscle Soreness).
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 do a series of sets, your body draws on its magnesium reserves, sometimes even a little too much.
The question that naturally arises is whether it is really effective against muscle soreness. Based on the latest scientific studies (2024), we're going to explain why it might be worthwhile for you to take magnesium supplements for your sports recovery.
What is the research on 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 major meta-analysis.
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 alone)
- Published in the last 23 years
- Rigorous scientific protocols
All in all, 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 stage race)
The results are particularly encouraging. In all the studies included, magnesium supplementation showed positive effects on :
- Reducing muscle soreness
- Improving performance
- Protection 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 ourselves observe on bodybuilders, our partners and ourselves, except that this meta-analysis was carried out with the necessary scientific rigour.
How do I use magnesium to relieve aches and pains?
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 have more aches and pains when I lack 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 corresponded to more intense and longer aches and pains.
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 more input. Cross-trainers and bodybuilders in particular need the right supplements.
How can I tell if my aches and pains are linked to a lack of magnesium?
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.
Let's now look at the precautions to be taken for effective and safe supplementation.
What precautions should I take with magnesium supplementation?
Although magnesium is generally safe, it does require a few precautions for optimum use.
Side effects to be aware of
Side effects are rare when the recommended doses are respected. However, you may experience :
- Mild digestive problems (mainly at the start 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 situations:
- Severe kidney problems
- Heart blocks
- Myasthenia gravis
Interactions with other substances
Pay particular attention to interactions with :
- Calcium supplements (take 2 hours apart)
- Certain drugs such as beta-blockers or antibiotics
If in doubt, particularly if you are taking medication, consult your doctor before starting a supplement.
Why is DIX ZMA your best ally against aches and pains?
At DIX, we have developed our ZMA formula based on the latest scientific advances. Our aim? To go beyond simple magnesium to offer you a complete a complete and optimal solution for aches and pains. Our expertise has led us to carefully select three highly bioavailable forms of magnesium:- Magnesium bisglycinate : our first preferred form for its direct action on the muscles
- Magnesium citrate : chosen for its optimal absorption
- Magnesium malate : specifically selected for its energetic properties
Our trademark: the addition of vitamin B6, carefully dosed to maximise the absorption of magnesium and zinc.For best 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 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 impact on physical performance". (Full review of the effects of magnesium in sport) 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 markers of muscle damage in athletes". (Research into 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 (Summary of knowledge on magnesium and fatigue) PMID: 31691193
