Magnesium is an essential mineral that plays a crucial role in a variety of bodily functions, including muscle health. You’ve probably heard that if you take magnesium for tight muscles it can help. But how effective is it at relieving muscle tension and promoting relaxation? Let’s take a look at how magnesium affects muscle health and how it can be a useful accompaniment to massage.
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How Magnesium Helps Muscles Relax
Magnesium is involved with more than 300 enzyme systems that regulate diverse biochemical reactions in the body(1). This includes muscle function. By assisting with the regulation of calcium levels in muscle cells it allows for proper contraction and relaxation. Without enough magnesium your muscles can become overly excited, which can contribute to tension, cramping or spasms.
When you have sufficient magnesium they can contract and relax more efficiently, reducing the risk of tightness. This is why taking magnesium for tight muscles can help to reduce discomfort.
Magnesium And Muscle Cramps
Magnesium deficiency is often associated with muscle cramps, especially in athletes and people who engage in regular physical activity. When magnesium levels drop too low, muscles may not fully relax, leading to the sensation of cramp or stiffness. Increasing your magnesium intake can help alleviate these this by supporting the muscles ability to relax.
If you suffer from cramps, particularly during the night, magnesium might offer some relief. It’s important to note, however, that it’s always best to talk to a healthcare provider if cramps persist. They could be caused by other underlying issues.
Magnesium For Tight Muscles Caused By Stress
Stress is another common contributor to tight muscles, particularly in the neck, shoulders and back. Stress can cause your body to remain in a “fight or flight” state, keeping muscles tense for prolonged periods. Magnesium has a calming effect on the nervous system which may help reduce stress levels and associated muscle tension.
Eating foods high in magnesium may support your body in managing stress and help your muscles relax more naturally.
How Much Magnesium For Tight Muscles?
For women it is recommended you get around 300mg of magnesium per day while for men it’s around 400mg (2). But be sure to check with your doctor how much is best for you personally as medications can affect or be affected by magnesium. The best way to get magnesium is through your diet from foods such as:
- Dark chocolate
- Avocados
- Nuts
- Legumes
- Seeds
- Whole grains
- Fatty fish
- Bananas
- Leafy greens (3)
If you can’t manage it you can always try magnesium supplements. They’re relatively cheap and with several different types to try.
Do I Still Need A Massage For Tight Muscles?
Although magnesium can help relax muscles and prevent cramps, it’s important to remember that it doesn’t address underlying issues. Muscle knots, scar tissue or tissue damage will still require massage therapy which will also help to break up adhesions and relieve tight muscles. Like other supplements, magnesium can assist your treatment in the same way as stretching and corrective exercises.
In Summary
Magnesium is a vital mineral that can support muscle relaxation, reduce cramps and even help manage stress-induced tension. If you’re considering trying magnesium for tight muscles however, remember that it’s no substitute for a professional massage.
How To Book A Mobile Massage Or Personal Training In York
If you would like to book a mobile massage or personal training in York please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here