Sore Muscles, Restless Nights? Meet Magnesium
Whether you're running down a soccer field, chasing after little ones, logging long hours at work, or powering through on your second cup of coffee as a tired soccer mom or dad, a humble little mineral is working hard on your behalf. Studies released in 2026 highlights why it deserves your attention, and the staff at Most Chiropractic Clinic in Murfreesboro is ready to help you make sense of it.
A BEHIND-THE-SCENES HELPER
Magnesium takes part in more than 300 enzyme reactions in the body, including those that create cellular energy, help make protein, and move charged particles in and out of cells so muscles and nerves can do their jobs. (1) Good food sources include 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 found that magnesium's most consistent benefits show up after exercise rather than during it, with several studies reporting less muscle soreness, improved perceived recovery, and lower markers of exercise-related muscle damage, while effects on strength and power were mixed. (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 offer a useful window into what magnesium can do, because sports like soccer put muscles to the test 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 recommended larger, field-based trials to establish the best strategies. (2) You don't have to play soccer to learn from these findings, since everyday life puts its own demands on muscles too.
BETTER SLEEP FOR THE REST OF US
And what about the rest of us, 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 provide small 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 too limited to recommend it as a go-to insomnia treatment. (3) If restless nights are part of your routine, it may be worth a conversation with your care team.
THE TAKEAWAY
Magnesium isn't a cure-all, but it can work alongside chiropractic care, staying active, healthy eating, and good sleep. Before trying any supplement, check with your chiropractor at Most Chiropractic Clinic in Murfreesboro or your healthcare provider, especially if you have kidney concerns or take medications. Together, small choices like these can help you feel your best on and off the field.
CONTACT Most 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 Murfreesboro chiropractic appointment now.
