I have taken my workout recovery to the next level by adding magnesium to my daily bedtime routine. Does magnesium improve muscle soreness? My mission was to find out.

Magnesium is readily available from many foods, including lean meats and leafy greens, but almost half of Americans have low magnesium levels. I'd like to think that I (mostly) choose a varied and nutritious diet - just please don't eat Pop-Tarts in front of me...

Topical magnesium products such as Epsom salts, magnesium oil, and gels are very popular, and many people massage magnesium-infused lotions into tired muscles after a tough workout or to relieve restless leg syndrome. The selling point is that by massaging magnesium into the skin, the muscles "absorb" the magnesium, but the research leans both ways.

I decided to try and increase my topical magnesium intake over an 11-day period to see if magnesium improves muscle recovery. So far, here is what I have noticed.

For more workout recovery tips, find the best massage gun for muscle recovery and try this yoga bedtime routine.

Existing research on muscle soreness and magnesium indicates that magnesium may relax muscles, reduce pain, and improve muscle performance. However, according to the Cleveland Clinic (open in new tab), there are not enough confirmatory studies on how effective absorption methods are; small-scale studies, such as this study by PLOS (open in new tab), indicate that topical cream application may improve magnesium markers. There are some studies, but overall the evidence is lacking.

According to Nutrients (opens in new tab), "the absorption capacity of healthy skin" for topical medications is limited and "to pass through the skin, the substance must penetrate the epidermis or be absorbed by the sweat glands or hair follicles." Magnesium is absorbed only in small amounts. Putting my research aside for the moment, I recently competed in the Hi-Lox European Championships. I decided to put magnesium in my mouth (sort of) and added a magnesium massage bar and an Epsom salt bath to my evening routine.

Here is what I noticed about topical magnesium.

During a Reformer Pilates session, I met the LUSH cosmetics team who launched a magnesium range designed to improve muscle recovery, sleep, and muscle-related pain. We asked Nikki Kam, a sports massage therapist and developer of the range, how topical magnesium works.

"The magnesium massage bar contains 122 mg of magnesium per 5 g of product, along with muscle and mind stimulating ingredients that aid in magnesium absorption," says Kamm. 'We recommend bathing with Epsom Salt Cubes after exercise and applying the magnesium bar directly to the muscles.' Massage with light pressure to aid muscle recovery and sleep."

Most commonly used in cosmetics are magnesium chloride (the source of magnesium oil) and magnesium sulfate (Epsom salts). I added Epsom salt baths and magnesium massage bars to my nightly routine, and while I know it is a short test period of 11 days, I wanted to note the immediate effects I felt on sleepiness and muscle aches.

Both techniques helped relax the muscles, and soaking in Epsom salts seemed to alleviate the DOMS, but I did not notice any long-term relief beyond the immediate treatment.

The benefits of magnesium combined with warm baths, massage, and well-known ingredients such as peppermint oil, spearmint, and eucalyptus act as a powerful powerhouse for muscle relaxation and recovery. I have noticed a small but immediate change in range of motion with reduced muscle stiffness when done regularly, but no more than as a temporary relief, which is not surprising with massage and heat therapy.

One expert recently explained to me that magnesium aids sleep. Transdermal application combined with magnesium, massage, and bathing also has a deeply relaxing effect that improves sleep quality. When used after exercise and before bed, I felt far more relaxed as I drifted off to sleep at night. Bathing to rejuvenate muscles while reading a book was clearly more effective than frantically scrolling through a cell phone.

Whether it was the magnesium or the change to a healthier bedtime routine, my aura sleep score never fell below 80% for 11 days. [According to the Lush team, "Magnesium is thought to activate neurotransmitters in the brain that calm the mind and body, making it the perfect mineral to take before bedtime. Eighty-one percent of product testers reported improved NHS sleep scores after four weeks of use." Well done.

Muscle soaks and balms with magnesium are (first and foremost) a form of self-care, and self-massage is a wonderful way to connect with the body and relax the mind and muscles. Research (open in new tab) shows that regular massage can help with performance, muscle recovery, and injury prevention. [Keeping bones, muscles, and ligaments strong allows the body to remain resilient. Everyone knows that good posture and flexibility are super important. Massage is an effective way to maintain strength and movement, and magnesium helps with this process."[4

I felt deeply relaxed and ready to doze off after using the magnesium massage bar. Partly because I kneaded my muscles with magnesium and lavender (known to improve sleep), but also because I took time out to do something for myself. Besides, who doesn't enjoy soaking in a hot bath with a good book?

If you have never used magnesium products before, always seek the advice of a qualified medical professional first.

Next: a week of using a massage gun.