Muscle contraction relies on a magnesium-dependent calcium transport system. Consequently, magnesium levels drop after exercise, increasing muscle soreness and impairing performance. A recent review found that magnesium supplementation reduces muscle soreness, improves performance, and protects against muscle damage.

Researchers reviewed the findings of four studies investigating the effects of magnesium supplementation on muscle soreness. The studies included 73 participants (60 males and 13 females) between the ages of 19 and 27. One study focused on muscle soreness, one on running performance, and two on team sports performance.

They found that 350 milligrams of magnesium glycinate daily reduced muscle soreness and improved recovery after resistance training. Similarly, 500 milligrams of magnesium oxide and stearate taken daily for a week reduced muscle soreness in recreational runners with low dietary magnesium intake. Markers of muscle damage decreased in elite basketball players who took 400 milligrams of magnesium daily throughout the season. Competitive cyclists experienced similar effects at the same dose.

These findings suggest that magnesium supports muscle health and performance in recreational and competitive athletes. The review’s authors posited that physically active people need 10% to 20% more magnesium than the recommended doses taken two hours before physical activity, even during the off-season. For more information about magnesium, check out our deep-dive podcast and our comprehensive overview article.