When it comes to muscle recovery, there are various options available. The most fundamental approach is to allow the muscle sufficient time to rest between exercise sessions. However, other remedies involve ensuring that the muscles receive the appropriate nutrients for faster and more efficient recovery. This is where magnesium plays a crucial role.
Magnesium’s Role in Muscle Recovery
Magnesium (Mg) is a vital nutrient with numerous health benefits, particularly in supporting healthy muscle function. It operates by partially blocking calcium uptake, allowing muscles to relax after strenuous workouts.
Without sufficient magnesium levels, muscle contractions can persist, resulting in reduced functionality and significant discomfort. Research indicates that optimal magnesium levels can enhance exercise performance, such as increased strength, power, extension, flexion, rotation, and jumping.
Supplements with magnesium also offer additional health benefits, such as improving gait speed and chair stand time in older women. Maintaining adequate magnesium levels is crucial for daily functioning, in addition, to exercise recovery.
Another significant advantage of magnesium is its impact on other nutrients. Vitamin D activation is important.
Low levels can lead to muscle weakness, pain, and a decrease in muscle mass. This can affect athletic performance. Maintaining proper magnesium levels ensures a sufficient supply of other essential vitamins, which enhance muscle function and recovery. Thus, showing the importance of magnesium in muscle recovery.
Signs you may have low magnesium
We can determine if a low magnesium level is a concern by looking for several common indicators. These indicators can range from mild to severe. Examples include:
- Decreased appetite
- Nausea or vomiting
- Fatigue or weakness
- Numbness or tingling sensations
- Muscle cramps
- Muscle soreness
- Seizures
- Irregular heartbeat
Magnesium deficiency can be severe. It can reduce levels of other nutrients, such as calcium and potassium. This can disturb the body’s balance, which can lead to more health problems. Without adequate magnesium levels, the body cannot function efficiently, causing a deficiency in other necessary nutrients.
How to increase your magnesium intake?
Detecting low magnesium levels can be done with a blood test. It is called a total serum magnesium test. This test can be done during an annual physical or upon request from a doctor.
Once low magnesium levels are identified, the simplest way to increase magnesium intake is through diet.
Magnesium-rich foods include spinach and pumpkin seeds, as well as nuts such as almonds, cashews, and peanuts.
An alternative way to heal and reduce pain is to use transdermal magnesium remedies. An example of this is an Epsom salt bath that contains magnesium sulphate. This will speed up the healing process.
Epsom salt has a range of benefits. It can soothe sore muscles and reduce stress, anxiety, and depression. This is according to the Cleveland Clinic.
For a more precise method, topical magnesium products may be used. These include magnesium body lotion, oil, cream, gel, or balm. These can be applied directly to the muscle that is affected.
If magnesium levels are severely depleted, consumption of magnesium may be necessary, with several options available.
The best types of magnesium to take to improve muscle recovery
We often hear about the importance of magnesium in our diets. But what we may not know is that there are many types of magnesium supplements. This makes the selection process more complicated.
So, which ones are available, and which may be best for muscle recovery? Here are three options:
Magnesium sulphate: This is considered the most effective magnesium form for muscle recovery. In fact, a study even found that it can prevent the body’s natural shivering response when emerging from anaesthesia.
Magnesium chloride: This form of magnesium is easily obtainable and widely available. Interestingly, a study revealed that magnesium chloride can even relax rock oysters, which are known for their strong contractions during shucking.
Magnesium citrate is the easiest type to digest. This makes it ideal for those with low magnesium levels caused by absorption issues.
Other magnesium types provide different but equally significant benefits. For instance, magnesium glycinate helps with stress management, magnesium malate aids in blood sugar control, and magnesium taurate can reduce high blood pressure.
Final thoughts
It is essential to avoid magnesium supplements that provide a higher-than-necessary dose. The Office of Dietary Supplements (ODS) recommends a magnesium supplement not exceeding 350 mg. In the case of a magnesium deficiency, it is recommended to get a customized diet plan from a specialist. This is to avoid the risk of diarrhoea, nausea, and abdominal cramping.
Before taking magnesium supplements, it is crucial to consult with a healthcare provider if you are currently taking other medications. This helps to avoid any possible interference with other medical treatments. Your physician may also recommend an appropriate magnesium dosage, depending on your current health and magnesium levels.
