You have blatant muscle pain. A quick magnesium for sore muscles and everything's fine again? Why that doesn't help and what you can do.
You were really busy the day before yesterday. Did pushups until the entire body has wobbled, squats until the thighs have burned and have really spent.
Yesterday you didn't feel so well. Throughout the body, an unpleasant pulling and burning sensation was felt in the muscles.
And today the pain is intensifying by the minute. You have sore muscles.
And now? A friend advises you to take magnesium for sore muscles. But does magnesium really help with sore muscles?
Table of contents
Muscle soreness usually reaches its peak two to three days after you have exercised. But this is different for everyone. While one can hardly move on day 2 and on the 3rd day is again chipper. Suffers the other only from day 3 so right.
But no matter when it occurs: sore muscles are very unpleasant. It doesn't help that it is affectionately called "sparrows".
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The spasms can limit you quite a bit in everyday life. Depending on where the soreness occurs, walking and standing up in particular can be difficult. What now?
When looking for ways to relieve sore muscles, there is always talk of magnesium. Can magnesium help against sore muscles?
The fact is that magnesium is an important component of the cells. The body needs it for many functions. A sufficient supply of magnesium is important for the entire organism.
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How magnesium helps against sore muscles
Sore muscles are unpleasant and annoying. If you suffer from it frequently, you'll want to know if magnesium helps with sore muscles.
It used to be assumed that lactic acid in the muscle was responsible for the symptoms of muscle soreness.
Lactic acid is produced during exercise. However, recent research shows that muscle soreness results in minute injuries to the muscle fibers. These become noticeable a few days later through pain.
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Magnesium has an effect on muscle function. It ensures that the muscles can work optimally.
However, the mineral is not able to make the small injuries of the muscle fibers disappear.
What magnesium can do, however, is strengthen the muscle and better prepare it for exercise.
A balanced magnesium level means that injuries occur less frequently. This also leads to less muscle soreness.
If you have muscle pain right now, try a warming pain gel. It relieves the symptoms and promotes blood circulation.
Sports balm with menthol also promotes blood circulation. They have a cooling effect and is good for tension, fatigue and muscle pain.
How you can prevent muscle soreness with magnesium
Magnesium, together with calcium, regulates the contraction of the muscles. The two minerals complement each other in this function.
A balanced level of these electrolytes in the blood is optimal.
This is a good condition for you not to hurt yourself during sports.
Because it is the finest injuries to the muscle fibers that ultimately cause muscle soreness.
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Microfine tears in the fiber then cause pain after a few days.
Magnesium can support the regeneration of cells in this situation.
You can prevent muscle soreness in the future by making sure you have a sufficient supply of magnesium.
It is best if you also consume sufficient calcium at the same time. Note that it can take some time until your blood level is filled up. Only then does the preventive effect of magnesium against muscle soreness take effect.
Magnesium against sore muscles - What are the options ?
Magnesium is contained in many foods. How much you take in daily therefore depends very much on your diet.
It is possible to meet the need for magnesium via foods rich in magnesium cover. But even with a balanced diet rich in magnesium, it can be useful to take more magnesium against muscle soreness through a dietary supplement.
This makes sense especially if you are currently in a strenuous training phase and know that you will be doing a lot of workouts.
Various preparations are available for this purpose. Magnesium is available in capsule form, tablets, effervescent tablets, powder or as an oil spray.
Now learn more about the advantages and disadvantages of each preparation and how you can use magnesium for sore muscles.
Different forms of magnesium
Magnesium is available in various forms. The most commonly used are magnesium oxide and magnesium citrate.
Both differ in the content of magnesium and how it is absorbed by the body. Magnesium oxide has a higher magnesium content than magnesium citrate.
However, the body can absorb and utilize magnesium citrate much better than magnesium oxide.
Ideal are preparations in which both forms of magnesium are contained. These are available both in the form of capsules and also as powder or effervescent tablets that are dissolved in water.
What foods contain magnesium
But you don't have to take capsules, tablets or powder. There is also plenty of magnesium in food.
The mineral is mainly found in nuts, seeds, legumes and whole grain products.
Especially in sunflower seeds, Flaxseed* and pumpkin seeds contain a lot of magnesium. Almonds, wholemeal bread, lentils, bananas and oatmeal also contain plenty.
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Adding magnesium-rich foods to your diet every day will help you meet your daily requirements.
Magnesium is an electrolyte that the body cannot produce itself. You therefore need to take it regularly through food or a supplement.
How much magnesium really helps with sore muscles
You should consume between 300 mg and 400 mg of magnesium daily.
The need is strongly dependent on the load to which you are exposed physically and also nervously.
If you suffer from sore muscles, your body may need more magnesium. However, you should not take more than 400 mg in addition. An overdose of the electrolyte can lead to diarrhea.
Why magnesium is especially important for athletes
Magnesium is especially important for athletes because it is a building block for muscle function.
Those who exercise regularly depend on their muscles being able to work well. Because every movement is always based on a muscle function.
The supply of oxygen to the cells is also particularly important. This enables every single cell in the body to work well.
Magnesium supports the body in both of these areas. With a sufficient level of magnesium in the body, athletes can increase the performance of their body.
Muscle soreness occurs after physical activity. Especially when the muscles were not optimally prepared for the movement. During the movement, your muscles are very busy.
Therefore, you need to warm up and stretch well before exercising. This is especially important if you are starting a new sport or have not exercised for a long time. The increased muscle function consumes a lot of magnesium. This is the reason why the level of magnesium in the blood is directly related to physical endurance.
If your muscles are aching, you can try heat. Some athletes report that infrared light is particularly good for them.
Why every body needs magnesium
Magnesium is a vital electrolyte that has several different roles in your body.
It plays an important role in energy production within the cells. There, magnesium enables the conversion of other substances that ultimately provide energy for cellular balance.
It also supports the mineralization and growth of bones.
Magnesium is also known as the stress mineral. This name comes from the fact that it helps regulate important messengers in the brain and nervous system.
One of the main uses of magnesium, however, are the muscles. In interaction with calcium, it enables the different states of tension of the muscles.
Tension and relaxation of a muscle is the prerequisite for any kind of movement. This is precisely what makes magnesium the most important mineral for athletes.
The mineral is also important for cellular energy, bones and the function of the hormonal system.
Based on certain signs, you can determine for yourself whether your body may need more magnesium. Magnesium deficiency is noticeable through muscle cramps, nervousness and cardiac arrhythmia. In connection with sore muscles after sports, you should also consider your calcium level. It should also be balanced.
Our conclusion
You can take magnesium as a preventive measure against muscle soreness, and support muscle regeneration.
However, the mineral does not help against the already existing pain. In preparation for regular exercise and also to strengthen nerve function, an additional intake of magnesium is good.
It can prepare the function of the muscles so that muscle soreness does not occur in the first place. The prerequisite for this, however, is that you always warm up well before exercising. A simultaneous supply of calcium optimizes the effect. Magnesium is best taken as a preparation with a mixture of magnesium citrate and magnesium oxide.
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