Published in the Journal of Translational Medicine, the systematic review summarized in this news story examines the impact of magnesium supplementation on muscle soreness across various physical activities. A crucial mineral for many bodily functions, including energy production, muscle contraction, and glucose metabolism, a deficiency of magnesium can lead to reduced physical performance and increased muscle soreness, especially after intense exercise.
The researchers originally looked at a total of 960 articles but narrowed their final selection to just four studies, collectively involving 73 participants (60 males and 13 females) aged 19 to 27. These studies found that magnesium supplementation could reduce muscle soreness, improve performance, and protect muscles from damage. For example, one study showed that taking 350 mg of magnesium glycinate significantly reduced muscle soreness within 24 to 48 hours after exercise. Another study on runners showed magnesium’s potential in reducing exercise-induced stress and soreness. Two studies on team sports athletes and cyclists suggested that magnesium could protect against muscle damage during intense training and competition.
The review concludes that to prevent muscle soreness and aid recovery, physically active individuals should consider increasing their magnesium intake by between 10 to 20 percent above the recommended daily allowance (RDA), ideally taken in capsule form two hours before exercise.
To check out Dr. Rath’s Cellular Health recommendations for optimizing energy and physical performance, see this page on our website.
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Magnesium is essential for muscle function, but few studies have investigated whether it might help mitigate muscle soreness in physically active individuals when consumed as supplement on its own.
[Source: nutraingredients-usa.com]
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Published in the Journal of Translational Medicine, the systematic review summarized in this news story examines the impact of magnesium supplementation on muscle soreness across various physical activities. A crucial mineral for many bodily functions, including energy production, muscle contraction, and glucose metabolism, a deficiency of magnesium can lead to reduced physical performance and increased muscle soreness, especially after intense exercise.
The researchers originally looked at a total of 960 articles but narrowed their final selection to just four studies, collectively involving 73 participants (60 males and 13 females) aged 19 to 27. These studies found that magnesium supplementation could reduce muscle soreness, improve performance, and protect muscles from damage. For example, one study showed that taking 350 mg of magnesium glycinate significantly reduced muscle soreness within 24 to 48 hours after exercise. Another study on runners showed magnesium’s potential in reducing exercise-induced stress and soreness. Two studies on team sports athletes and cyclists suggested that magnesium could protect against muscle damage during intense training and competition.
The review concludes that to prevent muscle soreness and aid recovery, physically active individuals should consider increasing their magnesium intake by between 10 to 20 percent above the recommended daily allowance (RDA), ideally taken in capsule form two hours before exercise.
To check out Dr. Rath’s Cellular Health recommendations for optimizing energy and physical performance, see this page on our website.
Dr. Rath Health Foundation
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