Magnesium for Recovery: Why Your Muscles Are Asking for It
Recovery isn’t just about foam rolling and protein shakes. If magnesium isn’t on your radar, you’re leaving performance—and comfort—on the table.
Magnesium plays a critical role in muscle contraction, relaxation, energy production (ATP), and electrolyte balance. During exercise, magnesium losses increase through sweat and urine, and deficiency is surprisingly common among active people.
Translation: hard training plus low magnesium equals sore, cranky muscles that don’t bounce back fast.
Magnesium and Muscle Soreness: What the Research Says
A 2024 systematic review in the Journal of Translational Medicine evaluated magnesium supplementation across different types of physical activity and found evidence that magnesium can reduce exercise-induced muscle soreness, particularly when supplementation is sustained rather than acute. Benefits were most notable in resistance training and high-intensity exercise (aka: the workouts that make you walk downstairs sideways the next day).
Backing this up, a randomized controlled trial published in Journal of Strength and Conditioning Research showed that magnesium supplementation reduced muscle soreness and helped maintain performance during repeated training sessions.
Athletes, Stress, and the Vitamin D Connection
More recently, a 2025 paper in Nutrients emphasized that magnesium works synergistically with vitamin D, particularly in athletes. Magnesium is required for vitamin D activation, while vitamin D supports muscle strength and immune resilience. Miss one, and the other underperforms. Recovery is a team sport.
Why Form Matters (Yes, It Really Does)
Not all magnesium is created equal. PrizMAG Pure Magnesium Bisglycinate stands out for recovery because bisglycinate is highly absorbable and gentle on digestion—no “magnesium roulette” with the bathroom. It’s genuinely pure, well tolerated, and a favourite among athletes who train hard and recover smarter.
For targeted support, SeaMAG topical magnesium chloride offers another tool. Applied directly to sore or overworked muscles, magnesium chloride can support local relaxation and recovery—especially useful post-training or before sleep.
Bottom Line
If recovery feels slower than it should, magnesium isn’t optional—it’s foundational. Train consistently, recover intelligently, and give your muscles what they actually need to reset. Your future workouts will thank you.