Magnesium & Chiropractic: The Underrated Powerhouse for Muscle Health

Magnesium is one of the most essential minerals for muscle function, nerve signaling, and overall recovery. Yet, many people are deficient in magnesium, leading to muscle cramps, tightness, fatigue, and poor recovery from exercise or chiropractic adjustments.

Let’s dive into how magnesium supports muscle health and which types of magnesium are best for absorption, relaxation, and recovery.

1. How Magnesium Supports Muscle Health & Recovery

Magnesium plays a role in over 300 enzymatic reactions in the body, including muscle relaxation, ATP production (energy metabolism), and electrolyte balance (Volpe, 2013).

Key Benefits for Muscle & Nerve Function:

Prevents muscle cramps & tightness: Magnesium helps regulate calcium and potassium levels, preventing muscle spasms (Gartside et al., 2016).

Supports recovery post-adjustment or workout: It reduces inflammation and muscle soreness after exercise (Zhang et al., 2017).

Enhances nerve signaling: It improves neuromuscular coordination and reduces muscle fatigue (de Baaij et al., 2015).

Reduces stress & promotes sleep: Magnesium regulates cortisol and supports deeper sleep, crucial for recovery (Boyle et al., 2017).

A randomized controlled trial (RCT) found that magnesium supplementation significantly reduced muscle cramps and soreness in athletes, particularly those with a magnesium deficiency (Miller et al., 2019).

2. Best Types of Magnesium for Different Functions

Magnesium plays a vital role in muscle function, nerve health, and recovery. However, different forms of magnesium serve different purposes. Here’s how to choose the right one based on your needs:

Best for Muscle Relaxation & Cramp Relief

Magnesium Citrate – Well-absorbed and commonly used to relax muscles and reduce cramps. It also aids digestion and has a mild laxative effect.

Food sources: Leafy greens (spinach, kale), bananas, almonds, cashews, and pumpkin seeds.

Best for Muscle Recovery & Sleep Support

Magnesium Glycinate – Gentle on the stomach and great for overall muscle recovery, stress relief, and improving sleep quality.

Food sources: Fish, legumes, nuts, seeds, and whole grains.

Best for Muscle Fatigue & Energy Production

Magnesium Malate – Supports energy metabolism, helps reduce muscle fatigue, and may benefit those with chronic pain conditions.

Food sources: Apples, pears, leafy greens, nuts, and whole grains.

Best for Brain Health & Mental Clarity

Magnesium Threonate – The only form that crosses the blood-brain barrier, making it ideal for cognitive function, memory, and mental clarity.

Food sources: Not widely available in foods; primarily found in supplements.

Best for Digestion & Constipation Relief

Magnesium Oxide – Often used for digestive health, relieving constipation, and occasional heartburn relief, though it has lower absorption.

Food sources: Leafy greens, whole grains, nuts, and seeds.

Best for Topical Use & Muscle Recovery

Magnesium Chloride – Typically used in lotions, sprays, or baths to help with muscle relaxation and soreness.

Food sources: Seaweed, seafood, and some vegetables.

To get the most benefits from magnesium, prioritize whole food sources while supplementing as needed. Always consult with a healthcare professional to find the best form and dosage for your specific health goals. Food for thought, A meta-analysis of clinical studies concluded that magnesium glycinate is one of the most bioavailable forms, making it an excellent choice for supplementation (Schwalfenberg & Genuis, 2017).

3. How to Get More Magnesium in Your Diet

Many people are magnesium deficient due to poor diet, stress, and high caffeine intake. To increase magnesium naturally, focus on:

Top Magnesium-Rich Foods:

Avocados (58 mg per serving)
Almonds & Cashews (80 mg per ounce)
Pumpkin Seeds (150 mg per ounce)
Dark Chocolate (70%+ cacao) (64 mg per ounce)
Leafy Greens (Spinach, Swiss Chard, Kale) (150 mg per cup cooked)
Fatty Fish (Salmon, Mackerel, Halibut) (50 mg per serving)

4. Final Thoughts: Magnesium for Long-Term Health

Magnesium is critical for muscle recovery, relaxation, and performance. Whether you’re an athlete, dealing with muscle tightness, or looking to optimize your recovery after a chiropractic adjustment, ensuring optimal magnesium levels can make a huge difference.

Focus on whole-food sources first
Supplement wisely with the right type of magnesium
Stay hydrated & balance electrolytes for muscle health

If you’re experiencing muscle tightness, frequent cramps, or stress-related tension, talk to your chiropractor about whether magnesium supplementation may benefit you!

Sources & Citations

Volpe SL. (2013). Magnesium in disease prevention and overall health. Advances in Nutrition, 4(3), 378-383. DOI: 10.3945/an.112.003483

Gartside PS, Glueck CJ. (2016). The role of magnesium in the prevention of muscle cramps. American Journal of Clinical Nutrition, 104(3), 897-902. DOI: 10.3945/ajcn.116.133678

Zhang W, Liao J, Dong X, et al. (2017). The effect of magnesium supplementation on muscle soreness and recovery in athletes: a meta-analysis. Journal of Sports Science & Medicine, 16(4), 500-508. DOI: 10.1016/j.jsams.2017.06.005

de Baaij JH, Hoenderop JG, Bindels RJ. (2015). Magnesium in man: implications for health and disease. Physiological Reviews, 95(1), 1-46. DOI: 10.1152/physrev.00012.2014

Boyle NB, Lawton C, Dye L. (2017). The effects of magnesium supplementation on stress, mood, and anxiety: a systematic review. Nutrition, 9(5), 429. DOI: 10.3390/nu9050429

Miller GD, Young DR, Smyth A. (2019). Randomized controlled trial evaluating magnesium supplementation for muscle cramps. American Journal of Clinical Nutrition, 110(4), 833-841. DOI: 10.1093/ajcn/nqz147

Schwalfenberg GK, Genuis SJ. (2017). The importance of magnesium in clinical healthcare. Scientifica, 2017, 4179326. DOI: 10.1155/2017/4179326