Have you ever experienced that sudden pain in your muscle when you have barely moved? Or are you coping with nagging muscle tension that just won’t seem to go away? You are not alone.

Muscle pain has a way of sneaking into our lives and many of us turn to a pain medicine, a hot bath, or a hot massage to get quick relief. But what if I told you there is a mineral that might help you with these muscle tensions and pains?

So let’s delve into the role of magnesium in fighting muscle pain. Read on as we unravel the benefits of what this mineral has to offer.

Understanding Magnesium

Magnesium is an essential mineral that is required for more than 300 biochemical reactions in the body. It helps to maintain normal muscle and nerve function and is important for the immune system, helps bones remain strong and keeps the heartbeat steady. It helps in the production of energy and protein. Most dietary magnesium comes from green leafy vegetables. Other sources of magnesium are fruits, whole grains, nuts, milk, soy products, peas and beans [1].

How Does Magnesium Help Muscle Pain?

Magnesium’s ability to relieve muscle pain comes from a combination of factors, such as [2]

Muscle relaxation: An important function of magnesium is to relax your muscles. It achieves this by controlling calcium ions, which are crucial for muscle contractions. By preventing excessive buildup of muscle cells, magnesium promotes relaxation.

Better blood circulation: Magnesium helps maintain healthy blood circulation, ensuring muscles get adequate oxygen and nutrients. By removing waste from muscular tissues, the improved blood flow aids in accelerating recovery and alleviating discomfort.

Anti-inflammatory effects: Muscle pain is frequently linked to inflammation. Magnesium possesses anti-inflammatory qualities that can help in reducing the discomfort and swelling brought on by painful muscles. As a result, magnesium helps the body recuperate by alleviating inflammatory reactions.

Better sleep: Rest is important for the rehabilitation of muscles. This mineral is known for relaxing the nervous system and promoting sound sleep. Your muscles can regenerate and recover more efficiently with proper sleep.

Electrolyte balance: Magnesium is one of the crucial electrolytes that must be balanced for muscles to function properly. When you exercise, magnesium can be lost while sweating. Magnesium replenishment aids in maintaining this balance and guards against muscle tightness and cramps.

A study by Alyssum M Reno et al. looked at the magnesium supplementation on muscle pain and performance among college-aged men and women subjects. The magnesium group took 350 mg of magnesium every day for 10 days. Compared to the placebo group, the group who took magnesium had significantly reduced delayed onset muscle soreness as well as a reduced rate of perceived exertion and improved perceived recovery.

How Long Does Magnesium Take to Work for Muscle Pain?

The amount of time it takes for magnesium to relieve muscle pain varies from person to person. Here are the factors that affect it:

Form: The type of magnesium you take can affect how fast it acts. While some forms are rapidly absorbed, such as magnesium citrate and may offer quick relief, others, such as magnesium oxide, are not easily accessible and may take longer to act.

Individual differences: How each individual’s body responds to magnesium varies. While some people can feel better within hours, others might need a few days to see the difference.

Diet: Your diet and hydration levels can affect the absorption of magnesium. Supplementation of this mineral may be complemented with foods that contain magnesium. Proper hydration is also important for magnesium to function its best.

Sleep and stress: Managing your stress and getting enough sleep helps magnesium work more effectively. Addressing these issues can lead to quick relief because long-term stress and lack of sleep can increase muscle pain.

General Health: The rate at which magnesium acts depends on your general well-being. It can take longer to feel better if underlying medical ailments prevent this mineral from functioning at its best.

Consistency: Consistency is crucial while taking magnesium supplements. The levels of this mineral could take some time to balance out. Thus, regular supplementation can give improved results over time.

Pain Intensity: Muscle pain intensity also has an impact. Magnesium supplements may work faster to relieve mild discomfort than on more severe muscle aches or injuries.

Dosage: The amount of magnesium you take is important. Higher amounts could offer speedy recovery but adhering to suggested daily limits is important because too much of this mineral can cause stomach discomfort.

Although most individuals start to feel some relief from their muscle pain and discomfort, remember that magnesium is not a magic bullet for severe muscle pain or recent muscular injuries. A healthcare provider should be consulted for a thorough treatment plan if you have a specific muscle injury.

Other Ways to Ease Muscle Pain

Muscle pain happens to most individuals from time to time [3].

You may be able to address muscle pain at home with simple steps such as applying ice and heat, massaging with essential oils, and gentle stretches.

Over-the-counter pain medicines and rest are also often recommended. Apart from magnesium, various other supplements such as bromelain, cherry juice, and curcumin have been shown to alleviate various types of muscle pain in small studies.

Foods Containing Magnesium

The foods listed below are excellent sources of magnesium

• Nuts such as peanuts, almonds, and cashews
• Leafy green vegetables like   spinach, kale, and collard greens
• Bone broth
• Mackerel fish and Salmon
• Bananas
• Dark chocolate
• Avocado
• Sesame, pumpkin, and flax seeds.
• Legumes, such as beans, chickpeas,  and lentils.

However, if you do not find relief with natural remedies and over-the-counter pain medicine, then you can opt for muscle relaxers such as Carisoprodol.

Carisoprodol is an FDA-approved drug that is used for musculoskeletal pain. It is available under the brand names Pain O Soma, Soma Dol, among others. However, this medication should be taken only after proper consultation with a health care professional.

How much magnesium do you need every day?

The recommended everyday magnesium intake differs by gender and age and whether you have certain health issues that make it difficult for you to absorb this mineral. The daily recommended amount is as follows [4]:

• 400 – 420 mg each day for adult men.
• 310 – 320 mg per day for adult women and nursing mothers who are 18 years or older.
• 350 – 360 milligrams per day for expectant mothers.

Adverse Effects To Watch Out For

The most commonly reported adverse effects of magnesium are nausea, stomach pain, and diarrhea. Products that are applied to the skin do not commonly cause these side effects, as the mineral does not need to go through your digestive tract.

Low levels of this essential mineral can also cause tiredness and seizures. However, excessive magnesium can lead to serious side effects like breathing difficulties, low blood pressure and changes to your heartbeat.

Magnesium can interact with some medicines, such as bisphosphonates used to treat osteoporosis and certain antibiotics. It’s recommended to talk with a healthcare expert before starting magnesium [5].

Other Benefits Of Magnesium

Magnesium has many other health benefits beyond helping relieve muscle pain.

• Improved Sleep: Magnesium has a calming effect on the CNS, which may help you fall asleep faster.
• Heart Health: Magnesium helps maintain normal blood pressure and reduces the risk of heart arrhythmia.
• Bone Health: Supplementing with Magnesium complements vitamin D and calcium in building strong bones.
• Blood sugar control: People with diabetes may benefit from magnesium supplementation for controlling their blood sugar levels.

Conclusion

Muscle pain is a common complaint that can disrupt everyday life. Magnesium stands out as a great natural way that supports muscle relaxation, reduces inflammation, promotes better sleep, and improves blood circulation, all of which are important for alleviating muscle pain and discomfort.

However, the effectiveness of this mineral depends on several factors such as consistency, dosage, and overall health. If you have persistent and severe muscle pain, it is important to seek professional help.