Taking magnesium before or after your workout supports muscle recovery and decreases fatigue. Athletes may need more magnesium due to intense exercise.
Taking magnesium supplements can support muscle recovery, especially if it’s lacking in your diet. Low magnesium levels may contribute to muscle weakness, cramping, and increased risk for muscle damage.
Athletes may require 10-20% more magnesium than people who move less. Long, intense exercise can deplete magnesium levels.
Some studies indicate that taking a magnesium supplement about two hours before intense exercise may enhance performance and ease sore muscles.
During anaerobic (high-intensity) exercise, glucose in your muscles is converted to lactic acid. Lactic acid build-up causes muscle fatigue. Taking a magnesium supplement before your workout may help delay lactate accumulation because it helps regulate glucose.
Cycling, for example, can involve aerobic capacity and anaerobic spurts, such as racing to the finish line, or “sprint intervals” during a spin class.
In one study, competitive cyclists took a 400-milligram magnesium supplement each morning with breakfast throughout a cycling competition. The results showed that magnesium supplementation supports muscle strength and tone. It may have also helped their muscles recover faster.
Magnesium supplements are safe. Clinical studies suggest that enough magnesium may improve health and ease sore muscles.
Magnesium supplementation before working out may help delay or prevent muscle soreness and fatigue. More research is needed to determine if taking magnesium after a workout provides significant relief.
The adult recommended daily allowance (RDA) for magnesium is:
- Women: 310-320 milligrams
- Men: 400-420 milligrams
- Pregnant people: 350-360 milligrams
Studies on magnesium and exercise suggest 300 to 500 milligrams may support muscle recovery.
Eating magnesium-rich foods like nuts and seeds (pumpkin seeds, chia seeds, almonds, and cashews), spinach, soy milk, edamame, black beans, brown rice, peanut butter, and dark chocolate is helpful to meet the RDA.
Magnesium citrate, magnesium lactate, and magnesium chloride are easier for your body to absorb than magnesium oxide or magnesium sulfate. Magnesium citrate may be best for recovery needs.
More research is necessary to determine the timing, dosage, and type of magnesium that is best for muscle recovery.
Certain populations may have unique considerations when it comes to taking magnesium:
- Medication interactions: Some drugs, like diuretics and proton-pump inhibitors (PPIs), can cause magnesium loss. On the other hand, magnesium can interfere with your absorption of certain medications, such as the antibiotic tetracycline.
- Athletes and active individuals: Regular, intense exercise may mean you need more magnesium. Consult with a doctor to determine your personal needs.
- Women: You may have greater magnesium needs due to changes in progesterone and estrogen during the follicular phase of your menstrual cycle (the first 14 days, starting from the first day of your period). Both affect magnesium levels, often peaking during your luteal phase. This explains why cravings for magnesium-rich foods like chocolate occur during your period.
