Sore Muscles, Restless Nights? Meet Magnesium
Whether you're running down a soccer field, chasing after little ones, putting in long hours at a desk, or getting by on your second cup of coffee as a weary soccer mom or dad, a humble little mineral is working hard on your behalf. Research from this year explains why it merits a closer look, and the team at Dr. Hoang's Chiropractic Clinic in Montreal is here to help you sort out what fits your needs.
A HARDWORKING MINERAL
Magnesium plays a role in more than 300 enzyme reactions in your body, including the ones that generate cellular energy, help build protein, and shuttle 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.
SUPPORTING MUSCLE RECOVERY
A 2026 narrative review by Domingo and colleagues reported that magnesium's most reliable benefits tend to appear after exercise rather than during it, with several studies reporting less muscle soreness, better 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.
LESSONS FROM ATHLETES
Athletes give us 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 looked at 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 confirm the best strategies. (2) You don't need cleats to take these lessons to heart, since everyday life keeps muscles busy too.
BETTER SLEEP FOR THE REST OF US
And what about everyone else, from hardworking 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 some groups of people, 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 you often struggle with sleep, that's worth bringing up at your next visit.
THE BOTTOM LINE
Magnesium isn't a cure-all, but it can complement chiropractic care, movement, a balanced diet, and quality rest. Before adding any supplement, talk with your chiropractor at Dr. Hoang's Chiropractic Clinic in Montreal or your doctor, especially if you have kidney concerns or take any medications. Together, small choices like these can help you feel your best on and off the field.
CONTACT Dr. Hoang's Chiropractic Clinic
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 make your Montreal chiropractic appointment now.
