The Role of Magnesium in Muscle Recovery and Stress Management

Have you heard of magnesium in places other than your chemistry books? Magnesium is extremely important for our body, but it is not getting the spotlight like protein or vitamins do. This humble mineral still powers over 300 biochemical reactions in our body. Be it helping muscles relax post-workout session or easing stress after a long day, magnesium is your silent hero. Let us know more about benefits of magnesium supplementation and especially the role of magnesium in muscle recovery and stress management.

Benefits of Magnesium for Your Body

Magnesium is an important biochemical in our body. It pulls the strings for some of the most important body functions, like:

• Nervous system regulation helps nerve transmission, reflexes and keeps communication between muscles and nerves smooth.
• Protein synthesis helps the body use amino acids effectively to build and repair muscles.
• Energy production via the creation of ATP, the energy currency of our cells. Without this, you would feel drained and sluggish all the time.
• Muscle function and recovery support proper muscle contractions and relaxations. This reduces the chances of cramping and twitching.
• Sleep regulation is an underrated offering of magnesium.

In short, magnesium keeps you moving, recovering and functioning at your best!

Magnesium for Anxiety and Sleep

One of the underrated or often ignored yet very appreciated roles that magnesium plays is in providing a calming effect to our nervous system. This is because magnesium regulates cortisol, which is our body’s main stress hormone. High levels of cortisol not only affect our mood but also have a bad impact on our muscle recovery, metabolism, mental health and sleep cycle. By reducing cortisol, magnesium helps us calm our minds and bodies.

Magnesium also activates the parasympathetic nervous system, which is responsible for the rest and digest mode. It supports the production of GABA, which is a neurotransmitter that helps us relax and sleep well. If you have been facing trouble sleeping or feeling anxiety, magnesium is your best bet.

Magnesium for Muscle Recovery

Magnesium is important for muscle health post your workout session. When you work out, your muscles contract repeatedly. Magnesium helps them release and relax. If there isn’t enough magnesium produced, you may experience tightness, soreness or spasms in your muscles, leading to painful cramps.

Magnesium plays a role in flushing out lactic acid to reduce post-workout discomfort. Whether you are lifting weights, running or engaging in HIIT, magnesium supports your body’s process of repairing and prevents the kind of fatigue that could derail your routine.

Signs of Low Magnesium

You need to be watchful of your body’s calls for help. Here are some signs of low magnesium:

• Muscle cramps
• Slow recovery
• Feeling tired all the time
• Sleeplessness
• Stress
• Low stamina
• Feeling lethargic

Benefits of Magnesium Supplementation

When your food can not fulfil your magnesium needs, you would need to take help from magnesium supplements. Here’s when you know it’s time to start magnesium supplementation:

• Your diet lacks variety
• You have started training intensively
• You sweat a lot
• You are under constant stress
• You have sleep issues
• You have digestive issues.

By getting on a magnesium supplementation, you can:

• Reduce muscle cramps and soreness, helping you recover faster and better after your workout
• Improve your sleep quality
• Reduce your anxiety and stress levels
• Manage your heart health and blood pressure
• Help with bowel movement.

Some of the best forms of magnesium you can try for supplementation are:

• Magnesium citrate to help with digestion and sleep issues
• Magnesium glycinate to help calm your mind and body
• Magnesium malate for energy and muscle performance.

How to Have Magnesium Supplements

• If you are new to magnesium supplementation, don’t worry, we are here to help. Start slow.
• Recommended daily allowance or RDA for magnesium is 400 to 420 mg/day for men and 310 to 320 mg/day for women.
• Take magnesium with meals to improve absorption
• Take magnesium one hour before bedtime for stress relief and better sleep
• Do not overdo it because overdosing on magnesium can cause an upset stomach.
• If you are on any medication or have kidney issues, consult a doctor before adding magnesium supplements to your routine.

Magnesium-Boosting Foods and Habits to Support Supplements

Even if you take supplements, your diet and lifestyle matter.

Here are some magnesium-rich foods you must add to your plate:

• Dark leafy vegetables like spinach and kale
• Nuts and seeds
• Whole grains
• Legumes
• Dark chocolate
• Bananas
• Avocados

Some lifestyle changes can take you a long way by retaining your magnesium:

• Stay hydrated
• Have electrolyte-rich drinks to make up for magnesium lost by sweating
• Avoid too much caffeine and alcohol
• Eat whole foods instead of processed foods
• Try yoga to calm your mind

When you work out, your energy needs to be maintained to help magnesium levels as well. Adding supplements can help with that. Try mass gain supplements for your bodybuilding routines, and if you are just trying to stay in shape, then grab a protein bar before you hit the gym.

Read Also: The Psychology of Supplementation: Are You Addicted to the Ritual?

Takeaway

Magnesium is the unsung hero of our body. Now that you know how it quietly supports some of the most important functions, you should start taking it seriously and add it to your diet. Prioritise magnesium-rich foods daily and add supplements to your routine. Your body and mind will thank you.