Sore Muscles, Restless Nights? Meet Magnesium
Whether you're running down a soccer field, keeping up with grandkids, spending long days at a desk, or getting by on your second cup of coffee as a tired soccer mom or dad, a quiet little mineral is busy working for you. New research released in 2026 highlights why it deserves a closer look, and the team at Johnson Chiropractic in Richmond is here to help you make sense of it.
A HARDWORKING MINERAL
Magnesium takes part 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 communicate. (1) It's plentiful 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 show up after exercise rather than during it, with multiple studies reporting less muscle soreness, better perceived recovery, and lower markers of exercise-related muscle damage, while effects on strength and power were inconsistent. (1) The authors see it 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 WE LEARN FROM ATHLETES
Athletes give us a useful window into what magnesium can do, because sports like soccer ask a lot of muscles with repeated sprints, quick cuts, and contact. A 2026 synthesis of 22 studies in soccer players looked at magnesium alongside melatonin, probiotics, and other nutrients, and found that these supplements could support performance and recovery, though the authors recommended larger, field-based trials to establish 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.
SLEEP SUPPORT FOR EVERYONE ELSE
And what about the rest of us, 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 certain 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 inconsistent and too limited to recommend it as a routine 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 complement chiropractic care, movement, healthy eating, and quality rest. Before starting any supplement, talk with your chiropractor at Johnson Chiropractic in Richmond 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 Johnson Chiropractic
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 utilize the Cox® Technic System of Spinal Pain Management in working with athletes, pro and amateur. Then schedule your Richmond chiropractic appointment soon.
