If you work hard in the gym, it’s important not to neglect recovery. Stretching, foam rolling and walking in the sauna can all help reduce muscle pain. You’ve probably heard rumors about magnesium supplements helping as well. Micronutrients not only play a vital role in muscle function, they also support sleep – another key to crushing your workout.
But shopping for the right magnesium product specifically for workout recovery can be difficult. Not only are there different types of magnesium, but there are also different ways to take it. In addition to capsule supplements, there are various topical magnesium products, including oils, lotions, and sprays. has been multiplied Recently in the market.
But what’s best to help you recover from a workout and, ideally, get a good night’s sleep? We spoke to a doctor, pharmacist, and dietitian who has studied the mineral to get advice on which products work best.
What does magnesium actually do?
If you’re going to spend money on a nutritional supplement, it helps to have a basic understanding of how it works. Treat yourself: This micronutrient does a lot.
That said, here is a brief description of magnesium’s function. Stella Volpe, PhD, RDN, A registered dietitian and professor at Virginia Tech: It helps form protein, supports bone health by activating vitamin D (important for calcium absorption), and regulates blood sugar concentrations.
This doesn’t even include how it aids muscle recovery and sleep. Sports medicine doctor and Sunrider International Chief Medical Advisor Reuben Chen, MDexplains that magnesium supports workout recovery by relaxing muscles, reducing post-exercise cramping, and restoring energy at the cellular level.
“Magnesium also helps reduce pain, while keeping the nervous system calm and balanced, helping your body heal faster,” he says. Dr. Volpe adds that magnesium helps reduce inflammation – another way it aids workout recovery.
As far as sleep goes, Dr. Chen explains that magnesium calms the nervous system, prompting the body to rest. She adds, “It also helps regulate melatonin, the hormone that directs our sleep-wake cycle, making it easier to fall asleep and stay asleep.”
It’s important to note: The experts we spoke to said most people get all the magnesium they need through their daily diet. “Generally speaking, if people are eating a balanced diet they are not deficient in magnesium,” says Alexandre Chan, PharmD, MPHProfessor of Clinical Pharmacy at UC Irvine. Especially if you eat a primarily plant-based diet, you’re likely to get enough food. Some Top Food Sources of Magnesium Include almonds, spinach, cashews, black beans, rice, potatoes, oatmeal and salmon.
So are there any benefits to taking magnesium supplements? Perhaps. “We lose magnesium through sweat and stress,” said the registered dietitian. Brittany Michels, RDN, LDN, CPTwas told earlier gq. This means that, if your shirt gets soaked after a workout, your body could probably benefit from some replenishment.
Just be sure not to overdo it. In the case of magnesium, more is not better. According to the National Institutes of HealthAdult men should aim to get between 400 to 320 mg of magnesium a day and more than 5,000 mg a day is considered toxic. Symptoms that you are getting too much magnesium include nausea, diarrhea, muscle weakness, difficulty breathing and heart palpitations.
