After completing a high-intensity workout, strength training, or endurance run, it is imperative to relieve muscle soreness.

Post-workout muscle soreness, pain, and stiffness are common, especially for those exercising for the first time, lifting heavy weights, or just resuming exercise. Anyone can experience this type of muscle soreness, which usually eases within a few days.

If the idea of taking the stairs after overworking your legs in the squat rack doesn't seem appealing, applying heat or ice packs, massage, and gentle stretching (I practice these hip range-of-motion exercises when my hip joints feel stiff) are Effective.

We spoke in-depth with Catherine Gervasio, a registered dietitian and nutrition expert at Living.Fit (opens in new tab), about whether magnesium can improve muscle recovery and fight off the dreaded post-workout DOMS (delayed onset muscle soreness) . We already know from when we asked if magnesium helps you sleep.

Read on to find out, with one of the best massage guns for relieving muscle tension at home.

Magnesium is a mineral responsible for regulating processes in the body like blood pressure, energy production, and (important) muscle and nerve function. It is easily obtained from foods such as dark leafy greens, lean meats, and whole grains, but some people may supplement with magnesium supplements or use magnesium-containing bath salts.

The recommended dietary allowance (RDA) for adults 19-51 years and older is 400-420 mg for men and 310-320 mg for women, with pregnant women needing an additional 350-360 mg.

According to the Harvard School of Public Health (open in new tab), magnesium "acts as an electrical conductor that causes muscles to contract" as well as helps bones, muscles, and nerves function properly, and a deficiency can lead to future health problems. The problem is that nearly half of Americans have low magnesium levels, and those who do daily living and regular exercise must consume sufficient magnesium daily.

Gervasio explains that magnesium "competes with calcium" (interferes with calcium uptake) to aid muscle recovery and performance, prevent spasms and cramps, and relieve muscle tension (opens in new tab). Calcium binds to certain proteins in muscles to cause contraction, while magnesium interferes with this process by binding to the same proteins, causing the muscles to relax."

Magnesium also plays an important role in the production of adenosine triphosphate (ATP). It drives processes such as muscle contraction and nerve impulses. She adds, "Therefore, this mineral is critical to exercise performance."

Along with rest and recovery, it helps supply the muscles with what they need to recover. Furthermore, as this study by Nutrients (open in new tab) found, magnesium may enhance performance in terms of muscle strength, power, and jumping ability. Aside from that, getting magnesium from the diet should be a primary consideration before relying on supplements. However, magnesium rubs and Epsom salts containing magnesium sulfate are also growing in popularity.

Magnesium supplementation varies from person to person, but Gervasio advises that for muscle recovery only, magnesium supplements are commonly taken after rigorous exercise to support healthy muscle function.

Magnesium massage bars and soaps can be massaged and absorbed into the skin, and Epsom salt baths can be used to soak in warm water after exercise. Epsom salt is a natural mineral salt (a compound of magnesium), but the Cleveland Clinic (opens in new tab) states that there are "no conclusive studies" showing that sufficient amounts can be absorbed through the skin.

Nevertheless, soaking in a warm bath has a deeply relaxing effect and, along with ingredients like lavender and oat milk, may reduce stress and relieve muscle tension. The Cleveland Clinic adds that this method can also help reduce muscle soreness in the neck, back, and shoulders, as well as gently relieve stress-induced headaches and migraines.

"Magnesium is present in almost every process of the body, including nerve function, and may relieve symptoms of restless leg syndrome," says Gervasio.

"Restless leg syndrome is a nervous system condition that results in an urge to move the legs.

Have you ever sat on the couch and felt restless? Some studies (open in new tab) suggest that magnesium supplements can alleviate the symptoms because they help with muscle relaxation. Ah, that's a relief.

You should always check the safety of any magnesium-based product or supplement with a qualified health professional before using it, especially if you have an existing health condition or ongoing illness. If uncertain, seek advice on safe dosages and possible related side effects, especially if you are pregnant.

No abnormalities. Magnesium may be the new best mate for workout recovery.

For other fitness and wellness tips, we tried following the keto diet for a month, checked out some of the best meal kit delivery services, and one writer tried using a massage gun for a week before bedtime.