Sore Muscles, Restless Nights? Meet Magnesium
Whether you're racing across a soccer field, keeping up with grandkids, putting in long hours at a desk, or getting by on your second cup of coffee as a weary soccer mom or dad, a humble little mineral is busy working for you. Research published this year shows why it merits a second look, and the care team at Gormish Chiropractic & Rehabilitation in Carrolltown is ready to help you understand what it means for you.
A HARDWORKING MINERAL
Magnesium takes part in more than 300 enzyme reactions throughout the body, including the ones that generate cellular energy, build protein, and shuttle charged particles in and out of cells so muscles and nerves can do their jobs. (1) It's plentiful in leafy greens, nuts, seeds, beans, and whole grains. Filling your plate with these foods is a simple place to start.
MUSCLE STRENGTH AND RECOVERY
A 2026 narrative review by Domingo and colleagues found that magnesium's most consistent benefits tend to appear after exercise rather than during it, with a number of studies reporting reduced muscle soreness, improved perceived recovery, and lower markers of exercise-related muscle damage, while effects on strength and power were less consistent. (1) In other words, the authors see magnesium as a recovery support rather than a performance booster. That's welcome news for anyone whose back or legs feel it the day after a big effort.
WHAT ATHLETES CAN TEACH US
Athletes offer a useful window into what magnesium can do, since sports like soccer ask a lot of muscles with repeated sprints, quick cuts, and contact. A 2026 synthesis of 22 studies in soccer players examined magnesium alongside melatonin, probiotics, and other nutrients, and reported that these supplements could support performance and recovery, though the authors recommended larger, field-based trials to pin down best practices. (2) You don't have to play soccer to learn from these findings, since everyday life puts its own demands on muscles too.
SLEEP SUPPORT FOR EVERYONE ELSE
And what about the rest of us, from tired parents to anyone who tosses and turns at night? A 2026 systematic review of 12 placebo-controlled trials by Lopresti and colleagues found that magnesium may provide small sleep benefits for certain groups, including older adults with insomnia, adults reporting poor sleep, and people whose sleep is disrupted by nighttime leg cramps, though the overall evidence was mixed and not yet strong enough to recommend it as a go-to insomnia treatment. (3) If you often struggle with sleep, that's worth bringing up at your next visit.
THE TAKEAWAY
Magnesium isn't a cure-all, but it can work alongside chiropractic care, staying active, good nutrition, and quality rest. Before trying any supplement, check with your chiropractor at Gormish Chiropractic & Rehabilitation in Carrolltown or your primary care provider, especially if you have kidney concerns or are on any medications. Small, steady steps often add up to feeling your best.
CONTACT Gormish Chiropractic & Rehabilitation
Listen to this PODCAST with Dr Leisa Marie Grgula on The Back Doctors Podcast with Dr. Michael Johnson as she discusses how she and fellow Cox® Technic chiropractors use the Cox® Technic System of Spinal Pain Management in working with athletes, pro and amateur. Then schedule your Carrolltown chiropractic appointment now.
