How Magnesium Helps Sore Muscles

When it comes to helping muscles feel better after a long workout or a stressful week, massage is already one of the most effective tools we have. But a lot of people want to take that further.

That’s where magnesium comes in.

Magnesium is a mineral that plays an important role in muscle function, relaxation, and recovery. It’s involved in hundreds of processes in the body, including muscle contraction and release, energy production, and nerve signaling. It’s one of the minerals your muscles rely on to work smoothly and recover well.

Studies on oral magnesium have found that maintaining healthy levels can help reduce muscle soreness and support recovery in active people. In one double-blind study, participants who took 350 mg of magnesium daily for 10 days reported lower muscle soreness and improved performance compared to those taking a placebo. [1]

What About Magnesium Through the Skin?

Most people are familiar with magnesium supplements, but topical (or transdermal) magnesium works a little differently. Instead of swallowing a pill, magnesium is applied directly to the skin in the form of a spray, oil, or cream.

The idea is that magnesium ions can pass through the outer layers of the skin and reach the underlying tissues. Research in this area is still fairly new, but it’s growing. Large clinical trials are limited, but the concept is considered biologically plausible, and early studies suggest real potential. [2]

Some small studies have found that magnesium creams and sprays may influence magnesium levels in the body. [3] Others have looked at people with chronic pain conditions like fibromyalgia and found that regular use of topical magnesium chloride was associated with improvements in comfort and quality of life over time. [4]

While these studies are small, they show that topical magnesium isn’t just a wellness trend, it’s something researchers are actively exploring.

Why This Makes Sense in Massage

From a massage therapy perspective, magnesium fits in perfectly.

First, there’s the obvious: comfort and relaxation. Even if absorption varies from person to person, many people notice that muscles feel calmer and less tense when magnesium is used during bodywork.

Second, there’s circulation and warmth. Massage naturally increases blood flow and warms the tissues, which may support how well topical products interact with the body.

And third, it’s a low-risk addition. Unlike oral supplements, topical magnesium doesn’t cause digestive upset, making it a great option for people who are sensitive to pills or already taking other supplements. [5]

While large-scale studies are still developing, real-life experience matters too. Many clients and therapists find that combining magnesium with skilled massage helps muscles feel more pliable, sessions feel more restorative, and recovery feels easier overall.

Adding Magnesium to Your Self-Care Routine

Massage is already one of the best ways to support muscle comfort, movement, and recovery. Adding magnesium is a simple way to complement that experience.

So far, the science suggests:

• Magnesium is important for healthy muscle function.

• Topical magnesium is plausible and supported by early research.

• Using magnesium alongside massage may enhance relaxation and comfort.

As research continues to grow, magnesium is becoming a popular and practical part of modern bodywork and self-care routines.

Try It Yourself: Night Calm Magnesium Cream

If you’re ready to add magnesium to your routine, Night Calm Magnesium Cream offers a skin-friendly, magnesium-rich formula designed specifically for use in bodywork. This rich, calming cream is designed to support muscle relaxation. It leaves muscles feeling comforted, nourished, and refreshed. Ideal for use on calves, thighs, feet, back, or shoulders.

Available as a massage cream during your service, or for use at home for ongoing comfort and recovery.

References

1. Gröber, U., Werner, T., Vormann, J., & Kisters, K. (2017).Myth or Reality—Transdermal Magnesium? Nutrients, 9(8), 813.https://pmc.ncbi.nlm.nih.gov/articles/PMC5579607/

2. Engen, D. J., McAllister, S. J., Whipple, M. O., Cha, S. S., Dion, L. J., Vincent, A., & Bauer, B. A. (2015).Effects of transdermal magnesium chloride on quality of life for patients with fibromyalgia: A feasibility study.Journal of Integrative Medicine, 13(5), 306–313.https://pubmed.ncbi.nlm.nih.gov/26343101/

3. Nightingale, J. M. D., Woodward, J. M., & Small, M. (2024).The use of transdermal magnesium chloride to maintain magnesium levels in patients with hypomagnesaemia.Clinical Nutrition Open Science, 52, 1–7.https://www.sciencedirect.com/science/article/pii/S2950456224000186

4. Tarsitano, M. G., et al. (2024).Magnesium and exercise: Effects on muscle soreness, recovery, and performance. Nutrients, 16(5), 682.https://pmc.ncbi.nlm.nih.gov/articles/PMC11227245/

5. Cochrane Database of Systematic Reviews (2020).Magnesium for skeletal muscle cramps.https://pmc.ncbi.nlm.nih.gov/articles/PMC8094171/

   
   

This article is for educational purposes only and is not intended to diagnose, treat, or replace medical care.