Magnesium may mitigate muscle soreness
In a recent review published in the Journal of Translational Medicine, a team of Italian researchers set out to systematically evaluate the available evidence related to magnesium’s effects on muscle soreness in different types of physical activities and how magnesium type, timing and dosage might influence these effects.
The review, with funding from the Italian Ministry of Education, Universities and Research, included a search of the PubMed, Scopus and Web of Sciences-Core Collection databases. Of the 960 non-duplicate results generated, just four met the inclusion criteria as being English-language studies published in the last 23 years investigating magnesium supplementation (MgS) in physically active individuals of both genders.
“These studies showed that MgS reduced muscle soreness, improved performance and recovery and induced a protective effect on muscle damage,” the researchers reported.
Magnesium and muscle soreness
Magnesium, an essential mineral and nutrient, plays a crucial role in maintaining proper nerve and muscle function, bone formation, cardiac excitability, neuromuscular transmission, muscle contraction and glucose metabolism.
“Specifically, the calcium transport system that regulates muscle contraction depends on the presence of intracellular Mg,” the researchers wrote. “It has been shown that, after physical activity, Mg stored in the extracellular fluid is transferred to bodily tissues where it is urgently needed.”
They also noted that long-term magnesium reduction in the plasma or serum concentration coupled with the decrease in the concentration of erythrocyte magnesium, which occurs during or after long-term training, indicates that prolonged exercise may increase magnesium requirements.
Since a decrease in magnesium levels during exhausting exercise could inhibit calcium release from the sarcoplasmic reticulum, leading to muscle soreness, the review suggested that increasing intake could reduce soreness and improve recovery and training in physically active individuals with a low or deficient magnesium status.
The current recommended dietary allowance (RDA) for magnesium a day is 320 mg for females and 420 mg for males over the age of 30.
The available evidence
The four eligible studies generated a total of 73 participants (60 males and 13 females) between the ages of 19 and 27. One study focused on the effects of magnesium supplementation on muscle soreness and performance, one on professional cyclists competing in a stage race, one on running performance and another on basketball players during a full season.
Across these few studies, dosage ranged from 350 mg to 500 mg, and magnesium used—whether glycinate, oxide/stearate, lactate or pure—varied from trial to trial. While the review acknowledged that genetic and hormonal factors act as sex-specific pain mediators, it was unable to analyze differences between male and females given the predominance (80%) of men in the analysis.
“In summary, according to the result of this systematic review, the following indications for MgS intake to reduce muscle soreness can be provided: once a day, two hours before training and mainly during the follicular phase of the menstrual cycle in women, maintaining a diet-only magnesium intake during the off-season,” the researchers wrote.
They specified that individuals regularly engaged in intense exercise should increase their magnesium supplementation by 10% to 20% compared to an age and gender-matched sedentary person.
For future study, the review called for research in larger sample sizes and clarification of the proper magnesium type, timing and dosage needed.
Source: Journal of Translational Medicine
doi: 10.1186/s12967-024-05434-x
“Effects of magnesium supplementation on muscle soreness in different type of physical activities: a systematic review”
Authors: Maria Grazia Tarsitano et al.
