New Research Says Magnesium Supplementation Could Increase Muscle Mass & Strength
Magnesium supplementation has garnered a swathe of interest in health and wellness recently. Which is unsurprising, considering the wealth of new research supporting its efficacy in supporting our training efforts and recovery. But what does the research say when it comes to making strength and muscle gains? To further encourage us to consider magnesium supplementation, a new review examines its effects on strength and size.
What is Magnesium?
Magnesium is a mineral needed by the body for various metabolic and physiological functions, including its crucial role in skeletal muscle health. It is also essential for metabolising energy, having healthy nerves, bones and regulating inflammation.
The Study
The review, published in the International Journal of Molecular Science, aimed to examine the role of magnesium supplementation in skeletal muscle health, focusing on its effects on muscle tissue and neuromuscular diseases. It explored magnesium’s influence on oxidative stress, muscle growth and atrophy (muscle wastage).
The Methods
The scoping review analysed 20 studies out of 305 identified. These studies focused on magnesium's effects on muscle metabolism and oxidative stress regulation. The review also evaluated the impact of magnesium supplementation on sarcopenia, inflammatory muscle diseases, and neuromuscular disorders.
The Results
The findings included:
Strength, size and power: Magnesium supplementation improved muscle strength, mass, and respiratory function. The results found that magnesium helps protect muscles by reducing harmful free radicals in the body and improving how cells produce energy.
Metabolism: Magnesium regulates glucose, lipid, and protein metabolism while inhibiting calcium-dependent muscle proteolysis.
Muscle atrophy: In sarcopenic adults magnesium combined with exercise increased performance.
Athletes: In athletes, magnesium supplementation reduced inflammation and post-exercise muscle soreness.
Disease: There’s little research on magnesium’s role in neuromuscular diseases, but the review notes that early findings suggest it might help. Magnesium could do this by reducing muscle damage, supporting muscle repair, and limiting oxidative stress which is common in these conditions.
However, it showed no significant effects in individuals with adequate magnesium levels.
The Conclusion
The researchers concluded: 'Our findings suggest the beneficial role of an adequate intake of magnesium for musculoskeletal health in terms of muscle mass, power, and performance. Moreover, this electrolyte seems to have the potential to improve muscular stem cells and counteract muscle atrophy, supporting its role as a promising therapeutic strategy against sarcopenia and age-related diseases.'
What Does This Mean for Us?
In light of the recent research, supplementation may be beneficial for some, especially if they have goals of gaining muscle mass and strength. The review highlights that many people consume less magnesium than recommended, with women typically falling short by about a third and men by about a quarter.
However, the review also noted there were no significant effects on those who already had good magnesium levels. It is important to check with your healthcare provider before beginning supplementation, and it may be worth increasing foods that are high in magnesium in your diet first, such as:
Leafy greens
Beans and pulses
Soy
Grains
Nuts and seeds
Fish
Dairy
How Much Magnesium Do I Need?
According to the NHS, the amount of magnesium you need is: 300mg a day for men
And the mentioned research recommends: 410–420mg a day for men
You Might Also Like
