Using Magnesium for Effective Muscle Pain Relief

Magnesium is essential for supporting muscle and nerve function, producing proteins and energy, and regulating blood sugar and blood pressure. Taking magnesium supplements may help improve health conditions like high blood pressure, osteoporosis (brittle bones), and migraines. It may also help treat muscle pain.

You can get magnesium from your diet or through a supplement. Magnesium supplements are available in both oral (taken by mouth) and topical (applied to the skin) forms. Magnesium citrate may be the most useful oral form for muscle pain. Magnesium chloride and magnesium sulfate are commonly used as topicals.

There are many ways you can use magnesium to help with muscle pain. Options include taking a magnesium supplement, applying magnesium products to your skin, and eating foods rich in magnesium.

Oral Supplements

You can take magnesium supplements to help raise levels and treat muscle pain. Magnesium supplements are available in many forms, like magnesium oxide, chloride, and sulfate.

Magnesium citrate is the most effective form for muscle pain because the body can absorb and break down magnesium citrate better than other forms. This allows the mineral to quickly move through the body, reaching the areas necessary to treat your pain. More research is needed to compare the different forms of magnesium and understand which one works best for pain.

Magnesium supplements are safe in doses of up to 350 milligrams; more than this can cause unwanted side effects like diarrhea.

Topical Magnesium

Magnesium can be used topically to help with muscle pain. When applied to the skin, magnesium goes directly into the tissue and bloodstream. Some people find this useful as the mineral does not need to be broken down in the gastrointestinal (GI) tract. This also means you are less likely to experience common digestive side effects associated with magnesium, like stomach pain and diarrhea.

Most topical magnesium products use magnesium chloride because the skin readily absorbs it. Another popular form is magnesium sulfate, also known as Epsom salt. Epsom salt is used in baths and soaks to help relieve muscle soreness and irritated skin.

Studies on how well topical magnesium raises magnesium levels in the body are conflicting. The amount of magnesium a person can absorb from a topical product can vary from person to person. Differences in skin type, sweat glands, and hair in the area can all affect absorption rates. More research is needed to understand the benefits and dosing of topical magnesium.

Food Sources

Magnesium is naturally found in many foods and drinks. It is also added to items like breakfast cereals and other fortified foods. Bottled, tap, and mineral water also contain magnesium, although the amount varies depending on the brand and the source of the water. Examples of foods that are good sources of magnesium include:

• Pumpkin seeds: 156 milligrams per 1 ounce, or 37% of the Daily Value (DV)
• Chia seeds: 111 milligrams per 1 ounce, or 26% of the DV
• Spinach: 78 milligrams per 1/2 cup, or 19% of the DV
• Soymilk: 61 milligrams per 1 cup, or 15% of the DV
• Brown rice: 42 milligrams per 1/2 cup, or 10% of the DV

Magnesium is involved in over 800 chemical reactions in the body. Without enough magnesium, nearly all cells in your body will be affected. About 20% of the magnesium in your body is found in the muscles. The mineral provides muscle cells with energy, helps muscles contract, and can help lower inflammation.

Muscle cells need energy to work properly. Magnesium helps make this possible by speeding up how quickly cells produce energy. Without enough magnesium, cells cannot function optimally, which can impact the rest of your body.

The ability of muscles to contract and relax depends on the amount of energy available to muscle cells, as well as the levels of calcium and magnesium. If the levels of one mineral are too low or too high, the levels of the other will be affected. This can cause muscles to become weak or contract too much, leading to painful muscle cramps and spasms.

Magnesium helps nerves send signals throughout the body, ensuring that when your brain signals your body to move, it happens.

Inflammation hinders the healing process of muscles, potentially leading to various health issues. Magnesium helps activate the immune response to damage and inflammation. High levels of inflammation occur when magnesium levels are low. N-methyl-D-aspartate (NMDA) receptors are what cause you to feel pain throughout the body. Magnesium blocks these receptors, which can help relieve or prevent pain.

Low magnesium levels can lead to muscle cramps and pain. If magnesium is low, the amount of calcium in your cells will likely increase. Magnesium and calcium work together to relax and contract muscles. High calcium can then lead to muscle cramps and tightening of your blood vessels (vasospasms).

You can get magnesium through diet or as a supplement. Examples of magnesium forms include:

• Magnesium citrate
• Magnesium sulfate
• Magnesium oxide
• Magnesium lactate
• Magnesium glycinate

Magnesium citrate may be the most useful form of oral magnesium for muscle pain. Magnesium chloride and magnesium sulfate are commonly used as topicals. More research is needed to understand which form of magnesium is best for pain.

Magnesium can be taken orally in various forms. Most multivitamins contain some form of magnesium. Topical magnesium is available in many forms as well. The doses of these products range from 75-400 milligrams. Product labels do not always provide specific dosing information. Discuss with your healthcare provider which dose and product are best for you.

The most common side effects of magnesium are stomach pain, nausea, and diarrhea. Products applied to the skin do not commonly cause these side effects because the mineral does not need to go through the GI tract.

Low levels of magnesium can cause tiredness, muscle cramps, and seizures. Too much magnesium can cause serious side effects, like low blood pressure, difficulty breathing, and changes to your heartbeat.

Magnesium can interact with other medications, such as bisphosphonates used for osteoporosis and certain antibiotics. Talk with your healthcare provider before starting magnesium, and if you begin to experience any side effects.

Magnesium is a mineral that plays a crucial role in many bodily systems and may be beneficial in treating muscle pain.

You can get magnesium through your diet or in supplement form. Supplements can be taken orally or applied directly to the skin. Magnesium citrate may be the most useful form of oral magnesium for muscle pain. Magnesium chloride and magnesium sulfate are commonly used as topicals.

Common side effects associated with magnesium include stomach pain, nausea, and diarrhea. Products applied to the skin do not usually cause these side effects. Consult with your healthcare provider before starting magnesium to determine the best option for you and your health goals.