When you push yourself hard at the gym, it’s crucial to prioritize recovery. Activities like stretching, using a foam roller, and spending time in the sauna can greatly alleviate muscle soreness. You may have also come across mentions of magnesium supplements being beneficial. This micronutrient is essential for muscle function and also aids in sleep—another key component for maximizing workouts.
Navigating the world of magnesium supplements for recovery can be a bit overwhelming. With various types of magnesium available and different forms—like topical oils, lotions, and sprays—it’s hard to know what’s truly effective.
So, which products actually help with recovery and, ideally, promote good sleep? We consulted a doctor, a pharmacist, and a dietitian who have a solid grasp on magnesium to get their insights on the most effective options.
What is magnesium’s role?
If you’re considering investing in a nutritional supplement, it’s useful to understand its functions. Brace yourself—magnesium does quite a bit.
Here’s a brief overview of magnesium’s functions, according to Stella Volpe, PhD, RDN, a registered dietitian and professor at Virginia Tech: It aids in protein synthesis, supports bone health by activating vitamin D (which is vital for calcium absorption), and helps regulate blood sugar levels.
We haven’t even touched on its role in muscle recovery and sleep. Sports medicine doctor and Sunrider International chief medical advisor Reuben Chen, MD, notes that magnesium contributes to recovery by relaxing muscles, reducing post-exercise cramps, and restoring energy at the cellular level.
“Magnesium also helps alleviate soreness while keeping the nervous system calm and balanced, enabling quicker recovery,” he explains. Dr. Volpe adds that magnesium also mitigates inflammation, another factor in supporting recovery.
When it comes to sleep, Dr. Chen mentions that magnesium soothes the nervous system, setting the stage for rest. “It plays a role in regulating melatonin, which is the hormone controlling our sleep-wake cycles, thereby making it easier to both fall asleep and stay asleep,” he notes.
However, all the experts we spoke with emphasized that most individuals typically get sufficient magnesium through their diets. “Generally, if people maintain a balanced diet, they’re unlikely to be magnesium deficient,” says Alexandre Chan, PharmD, MPH, a clinical pharmacy professor at UC Irvine. Particularly if your diet leans towards plant-based foods, you’re probably getting enough magnesium. Top sources include almonds, spinach, cashews, black beans, rice, potatoes, oatmeal, and salmon.
So, do magnesium supplements offer any advantages? Possibly. “We can lose magnesium through sweating and stress,” says registered dietitian Brittany Michels, RDN, LDN, CPT. This suggests that if you’re drenched after a workout, you could genuinely gain from some supplementation.
But be careful not to overdo it. With magnesium, more isn’t necessarily better. As per the guidance from the National Institutes of Health, adult men should aim for about 400 to 420 milligrams daily, and exceeding 5,000 milligrams can be toxic. Symptoms of excessive magnesium include nausea, diarrhea, muscle weakness, breathing difficulties, and heart palpitations.
