A registered dietitian nutritionist explains what the research says.
Muscle pain is common and happens when muscles or the surrounding tissues become sore, achy, or painful.
It’s also known asmyalgiaand can result from injury, overuse, stress, illness, or infection.
Kinga Krzeminska / Getty Images
Magnesium is an essential mineral and nutrient.
Magnesium may help reduce pain, relax stressed and injured muscles, and aid recovery.
Kinga Krzeminska / Getty Images
What Is Magnesium?
Magnesiumis one of the most abundant minerals in the human body.
More than half of the magnesium in your body is stored in your bones.
Otherwise, magnesium is found in your soft tissues and, to a lesser extent, your blood.
Magnesium plays many roles.
As an essential nutrient, you should consume magnesium daily in amounts based on your age and other factors.
A lack of regular magnesium intake may result in a deficiency, which can be severe in some cases.
There is scientific interest in using magnesium in supplement form for specific health conditions and issues, includingmuscle pain.
In other words, try the food-first approach!
Green leafy vegetables, whole grains, legumes, nuts, and seeds are natural powerhouse sources.
Including these foods in your diet can contribute to meeting your nutrient needs and supporting overall wellness.
A small study published in 2022 found that magnesium supplementation helped muscle soreness and functioning in college-aged athletes.
Compared to baseline, those taking magnesium had reduced muscle soreness and improved perceived exertion after post-treatment bench presses.
According to one literature review, magnesium deficiency may increase pain intensity in people with fibromyalgia.
Various studies have found that magnesium plays a beneficial role in alleviating fibromyalgia pain.
However, other studies of fibromyalgia pain have found no benefits of magnesium.
Magnesium has also long been taken formuscle cramps.
However, there is no compelling evidence that magnesium affects muscle cramps.
Magnesium may be helpful for certain types of muscle pain, but more research is necessary in some areas.
Why Do I Need Magnesium?
Magnesium is essential to your health.
The RDA reflects an average daily nutrient intake considered sufficient for most people in a certain age bracket.
Typically, magnesium supplements contain 100% or more of your RDA.
While breastfeeding, you need between 310 mg and 360 mg of magnesium.
RDAs can help when it comes to choosing foods or dietary supplements that contain magnesium.
Can I Get Magnesium From My Diet?
Magnesium is widespread in foods, which makes getting plenty of it through your diet relatively easy.
What Are the Different Types of Magnesium?
Dietary supplements may contain various forms of magnesium.
These include the following:
Some supplements may also containmagnesiumglycinateormagnesiumtaurate.
What Are the Signs of Magnesium Deficiency?
Magnesium deficiency (hypomagnesemia) pops up if your body doesn’t get enough magnesium.
However, symptoms are more likely if magnesium deficiency is chronic or severe.
Other Considerations for Muscle Pain
Muscle pain happens to most people from time to time.
Fortunately, you may be able to treat muscle pain at home with a few simple measures.
These include:
Rest and over-the-counter pain medications are also often recommended.
In addition to magnesium, various other supplements may help ease muscle pain.
Summary
Magnesium is a mineral that is important to a long list of bodily processes.
Magnesium is found in many plant-based foods as well as dietary supplements.
It is generally thought to be safe, but some people may need to take extra precautions.
If you’re interested in trying magnesium for muscle pain, talk with a healthcare provider to learn more.
However, we know that some magnesium types are more easily absorbed, which may mean better effectiveness.
The magnesium forms that are absorbed the best are aspartate, citrate, lactate, and chloride.
As with most supplements, seeing results can take some time.
Of course, this is just one example.
There isn’t a proven timeline for how long magnesium supplements take to work.
The effectiveness of magnesium supplements may vary from person to person.
There are many potential causes of muscle pain, including:
Other causes may be possible.
National Institutes of Health Office of Dietary Supplements.Magnesium: fact sheet for health professionals.
2021;12:21501327211038433. doi:10.1177/21501327211038433
Garrison SR, Korownyk CS, Kolber MR, et al.Magnesium for skeletal muscle cramps.CDSR.
2020;(9).
doi:10.1002/14651858.CD009402.pub3
National Institutes of Health Office of Dietary Supplements.Magnesium: fact sheet for consumers.
National Institutes of Health Office of Dietary Supplements.Nutrient recommendations and databases.
MedlinePlus.Magnesium in the diet.
2023;14(5):973-982. doi:10.1016/j.advnut.2023.06.008
Johns Hopkins Medicine.Myalgia.
2019;119(11-12):2617-2627. doi:10.1007/s00421-019-04238-y
