Sore Muscles, Restless Nights? Meet Magnesium
Whether you're running down a soccer field, chasing grandkids, logging long hours at work, or running on your second cup of coffee as a weary soccer mom or dad, a hardworking little mineral is busy working for you. New research published this year highlights why it deserves your attention, and the team at Yorkville Chiropractic and Wellness Centre in Toronto is happy to help you sort out what fits your needs.
A HARDWORKING MINERAL
Magnesium is involved in more than 300 enzyme reactions in the body, including the ones that create cellular energy, help build protein, and carry charged particles in and out of cells so muscles and nerves can do their jobs. (1) You'll find it 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 dependable benefits 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 good news for anyone who feels stiff and sore after a workout, a long shift, or a weekend of yard work.
LESSONS FROM ATHLETES
Athletes give us a useful window into what magnesium can do, since sports like soccer push muscles hard through repeated sprints, sudden changes of direction, and contact. A 2026 synthesis of 22 studies in soccer players evaluated 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 confirm best practices. (2) The same lessons apply off the field, because daily life asks plenty of our muscles as well.
REST FOR THE REST OF US
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 reported that magnesium may provide modest sleep benefits for specific 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 routine insomnia treatment. (3) If sleep has been a struggle lately, mention it at your next appointment.
PUTTING IT ALL TOGETHER
Magnesium isn't a cure-all, but it can work alongside chiropractic care, staying active, good nutrition, and quality rest. Before adding any supplement, talk with your chiropractor at Yorkville Chiropractic and Wellness Centre in Toronto or your healthcare provider, especially if you have kidney concerns or take any medications. Small, steady steps often add up to feeling your best.
CONTACT Yorkville Chiropractic and Wellness Centre
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 Toronto chiropractic appointment now.
