If you have sore and aching muscles, you may have been recommended magnesium. But how exactly does magnesium help relieve muscle pain?
Do you have enough magnesium?
Before we look at the benefits of magnesium for muscles, it's a good idea to get your magnesium levels tested. Like many essential minerals, while we may think we get enough from our diet, many of us don't meet the minimal recommended daily intake.
Without enough magnesium, we risk poor sleep and insomnia, weak and sore muscles, poor flexibility, anxiety, hyperactivity, constipation, muscles, irregular heartbeat, muscle cramps and spasms, and eye twitches.
In Australia, the recommended daily intake of magnesium is 400 milligrams a day for men aged 19-30 (420 mg/day for those over 30), and 310 milligrams for women aged 19-30 (310 mg/day for those over 30). You can get more information on magnesium on the Australian Government website.
Magnesium and muscles
Magnesium helps to relax our muscles – and bolster our bone and muscle health. While calcium contracts muscles, magnesium releases them. That's why we get cramps or spasms when we don't get enough magnesium – they are being contracted by calcium, but not relaxed by magnesium.
When we're magnesium deficient, the body tends to cling on to calcium. This causes even more problems, because muscles contract too much and don't have a trigger to relax them again.
Magnesium also encourages the body to make insulin, which helps our muscles to grow and strengthen. And because it relaxes tight muscles, magnesium also helps improve our flexibility.
Choosing a magnesium supplement
If you've been tested and have a magnesium deficiency (or are close to that level), as your health professional for advice on choosing the best supplement.
That's because you need to carefully balance both calcium and magnesium to ensure muscle health and performance. Many supplements contain a 2:1 ratio of calcium to magnesium to ensure this, but not all brands do. So do your homework and get advice before taking any mineral supplements.
Originally published on Aug 31, 2015
