What is the best magnesium supplement for muscles? You’ve started building and toning your muscles, and a few hours later, you can barely move. You’re entirely sore, and you’re all too aware of all the muscle groups you’ve used. The good thing is you don’t have to suffer for long, if at all.
There are a couple of things you can do, one of them being taking some magnesium supplements. In this article, we’ll let you know why magnesium works to help your muscles, and the kinds you can get to soothe any aches and pains you may have from your workout.
Let’s dive in
What does magnesium do for your body?
To understand why you may require to add magnesium supplements to your regiment, we’ll need to break down what it does for the human body. According to scientific studies, this essential mineral is required for over 300 biochemical functions and 600 cellular reactions in our bodies.
One aspect it’s known for its for maintaining muscle and nerve function and also keeping the bones healthy.
The other part is it helps the body within the production of protein and energy. It also supports the immune system, keeps our very heartbeats steady, and regulates glucose levels. On a base level, it is also present in the making of our DNA.
There are various food sources for magnesium. The essential mineral is found in nuts, fruits, some legumes, soy products, milk, and whole grains. With all these sources, magnesium is the fourth most abundant mineral we have in our bodies.
Magnesium supplements for muscles
Let’s explore the vital role that magnesium plays in muscle contractions. The significant role it plays is getting into the binding spots that calcium gets into. Essentially, there is a competition between the two.
When magnesium wins, your muscles can relax. When calcium binds with specific proteins, that then causes a contraction as the shape of the proteins itself gets changed.
While all this is normal, the issue comes in when there is more calcium than magnesium. That results in your muscles now then contracting too much. The result is spasm or cramps.
There are various types of magnesium in the market, and they all have varying effects. If you don’t know how they work, then you might end up getting one that’s not as beneficial.
For those focusing on muscles, one magnesium to reach for is magnesium sulfate. It is what athletes reach for when they have sore muscles.
Magnesium chloride achieves a much better effect even when you’re dealing with muscle spasms, or muscle stiffness, tightness, or tension. When taken after an intense workout, it brings about a quicker muscle recovery process.
Magnesium malate is a combination of malic acid found in fruits and magnesium sulfate or magnesium oxide. They are then combined to increase the bioavailability, something the chloride has no problem with.
The mixture, when taken, helps to relax any tense areas you might have on your body. You will find that you can take magnesium orally or transdermal that is, through the skin.
Side effects of low magnesium
It is generally not medically advisable to take magnesium supplements. People are instead asked to consume food rich in the mineral because there are plenty of sources for the same.
Even so, it’s not possible to take too much magnesium as the body will work to dispel what it doesn’t need. The group of people who’d suffer from low levels is those who have Type II diabetes or gastrointestinal disease.
Older adults also don’t absorb magnesium well in their bodies. With these vulnerable groups too, there is evidence pointing that more than half of American adults don’t meet the daily recommended intake.
People don’t tend to have a deficiency in magnesium, as the symptoms can be telling. It includes muscle weakness, fatigue, loss of appetite to more severe signs such as seizures, personality changes, depression, high blood pressure, and hypocalcemia.
If you feel that you’re experiencing any symptoms, visit a medical professional immediately. Don’t supplement as there could be underlying issues that are making you unwell.
Best magnesium supplements for muscles
Let’s now take a quick look at nine products in the market that can get you the magnesium you need for your muscles and more.
Magnesium L Threonate Capsules by Double Wood Supplements
Here we have patented magnesium capsules that have L-Threonate added to increase bioavailability and thus absorption in the body. The primary use of the supplements is to improve your memory and overall cognitive action.
Additionally, you can take the supplement to relax the muscles to aid in giving you a good night’s rest. One thing you’ll notice is that the brand is willing to offer purity testing results when you request them.
Magnesium caps by NOW Supplements
These capsules support energy production and also metabolism. They also help when it comes to muscle contraction, nerve impulse transmission, and with the bones as well.
In the 300 enzyme functions, magnesium facilitates, it also plays a part in the synthesis of fatty acids and protein, as well as the metabolism of glucose. The product is vegan, soy-free, kosher, non-GMO, halal, and Keto friendly. The company has been around since 1968.
Magnesium capsules by Life Extension
With this brand, you’re getting a product with four types of magnesium. There is magnesium chelate, magnesium oxide, magnesium succinate and magnesium citrate.
The combination gets you varying ways in which they get released in the body. One is bioavailable, while the other allows for an extended-release.Combined, you have something easy on the stomach and helps to relax muscles. The caps are non-GIM and also easy to swallow.
Magnesium Malate by Source Naturals
This magnesium malate product supports energy production; it promotes a healthy nervous system function and also metabolism. The reason malic acid is added to this supplement is it easily crosses the blood-brain-barrier to bind with aluminum.
You want to get this if you have a buildup of aluminum you want to get rid of because it has the potential to affect the absorption of calcium and thus affecting your skeletal mineralization.
Magnesium glycinate by KAL
With this product, you’re promised to develop healthy muscle function and natural calmness for better sleep. In essence, it promotes overall comfort, improved athletic performance, and a quicker recovery for your muscles.
The magnesium is also highly bioavailable and chelate and disintegrates within 30 minutes of consuming it. KAL has also made tablets that are gluten, dairy, and soy-free, as well as non-GMP and suitable for vegans. The company has been around since 1932.
Magnesium Oxide by Nature Made
The magnesium from Nature Made supports healthy bones and teeth. It also converts food into cellular energy too to get you going, as well as backing up heart, nerve and muscle function.
With the essential nutrients based on scientific research found on this product, you’re assured that you’re taking a safe item. It doesn’t have an artificial ingredient or filers thanks to their strict manufacturing processes too.
Magnesium Citrate by Solgar
The magnesium citrate is highly absorb-able, and once in the body, it helps to regulate the transportation and absorption of calcium. If you have digestive issues, then you can consider getting these tablets as well.
The other good thing is that the supplement does promote the health of bones and equally facilitates optimal bone mineralization. Magnesium citrate also does support nerve and muscle function, which produces cellular energy metabolism while also given one a calm and relaxed mood.
Zinc and magnesium by Optimum Nutrition
This supplement is a bit different with regards to what it contains. It contains not only magnesium but also zinc and vitamin B6. Together, they will increase the muscle strength and size, but also bring about quick recovery even after an intense workout.
The active ingredients in the ZMA do equally promise to give you a good night’s rest. The research the company conducted additionally shows the various components together up one’s testosterone levels.
Magnesium Glycinate by Solaray
For the health of both your bones and muscles, you can also consider trying out this product. Apart from that, it is also great for your cardiovascular fitness to get you going.
The company does talk about keeping healthy during rest cycles, so you don’t lose your muscle gains. The product is Lab Verified with regards to its purity and potency. If you’re vegetarian, then you may want to lean toward such a product.
We have looked at quite a few supplements, and it can be hard to choose one. We suggest that you check out the reviews on Amazon, and also looked at the ingredients present.
For example, some are vegetarian while others are not. You want to get the right product for you and with the right mix. While magnesium is largely to help relax the muscles, it doesn’t hurt to get an item that also promises to promote your health in other ways.