Sore Muscles, Restless Nights? Meet Magnesium
Whether you're running down a soccer field, chasing grandkids, putting in long hours at a desk, or running on your second cup of coffee as a tired soccer mom or dad, a hardworking little mineral is busy working for you. Studies published this year highlights why it merits a second look, and the staff at Executive Chiropractic of Iowa in West Des Moines is happy to help you make sense of it.
A HARDWORKING MINERAL
Magnesium takes part in more than 300 enzyme reactions throughout the body, including those that create cellular energy, build protein, and shuttle charged particles in and out of cells so muscles and nerves can work together. (1) It's plentiful in leafy greens, nuts, seeds, beans, and whole grains. Eating a variety of these foods is a simple first step toward getting enough.
SUPPORTING MUSCLE RECOVERY
A 2026 narrative review by Domingo and colleagues reported that magnesium's most consistent benefits show up after exercise rather than during it, with multiple studies reporting reduced muscle soreness, improved perceived recovery, and lower markers of exercise-related muscle damage, while effects on strength and power were mixed. (1) In other words, the authors see magnesium as a recovery support rather than a performance booster. That's good news for anyone who feels stiff and sore after a workout, a long shift, or a weekend of yard work.
WHAT ATHLETES CAN TEACH US
Athletes give us a helpful window into what magnesium can do, since sports like soccer push muscles hard 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 may help support performance and recovery, though the authors called for larger, field-based trials to pin down the most effective strategies. (2) You don't have to play soccer to learn from these findings, since everyday life puts its own demands on muscles too.
REST FOR THE REST OF US
And what about everyone else, from hardworking parents to anyone who has trouble drifting off at night? A 2026 systematic review of 12 placebo-controlled trials by Lopresti and colleagues found that magnesium may offer mild sleep benefits for certain groups, including older adults with insomnia, adults reporting poor sleep, and people whose sleep is interrupted by nighttime leg cramps, though the overall evidence was mixed and too limited to recommend it as a routine insomnia treatment. (3) If sleep has been a struggle lately, mention it at your next appointment.
THE TAKEAWAY
Magnesium isn't a magic bullet, but it can complement chiropractic care, regular movement, a balanced diet, and rest. Before trying any supplement, talk with your chiropractor at Executive Chiropractic of Iowa in West Des Moines or your doctor, especially if you have kidney concerns or are on any medications. Together, small choices like these can help you feel your best on and off the field.
CONTACT Executive Chiropractic of Iowa
Listen to this PODCAST with Dr Leisa Marie Grgula on The Back Doctors Podcast with Dr. Michael Johnson as she talks about how she and fellow Cox® Technic chiropractors utilize the Cox® Technic System of Spinal Pain Management in working with athletes, pro and amateur. Then schedule your West Des Moines chiropractic appointment today.
