Sore Muscles, Restless Nights? Meet Magnesium

Whether you're sprinting down a soccer field, chasing after little ones, spending long days at a desk, or running on your second cup of coffee as a sleepy soccer mom or dad, a quiet little mineral is working hard on your behalf. New research published this year highlights why it is worth your attention, and the staff at Moriarty Chiropractic in Nashua is ready to help you make sense of it.

A HARDWORKING MINERAL

Magnesium is involved in more than 300 enzyme reactions throughout the body, including those that produce cellular energy, help build protein, and shuttle charged particles in and out of cells so muscles and nerves can work together. (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.

MUSCLES, STRENGTH, AND RECOVERY

A 2026 narrative review by Domingo and colleagues reported that magnesium's most dependable 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 inconsistent. (1) The authors view 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 provide a useful window into what magnesium can do, since sports like soccer ask a lot of muscles 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 may support performance and recovery, though the authors recommended larger, field-based trials to confirm 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 busy 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 offer modest 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 not strong enough to recommend it as a routine insomnia treatment. (3) If you often struggle with sleep, that's worth bringing up at your next visit.

THE TAKEAWAY

Magnesium isn't a magic fix, but it can work alongside chiropractic care, staying active, a balanced diet, and good sleep. Before starting any supplement, check with your chiropractor at Moriarty Chiropractic in Nashua or your primary care provider, particularly if you have kidney concerns or are on any medications. Small, steady steps often add up to feeling your best.

CONTACT Moriarty Chiropractic

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 make your Nashua chiropractic appointment now.