Magnesium Citrate for Muscle Soreness? New Study Says...

observational-study PMID: 37947792

Quick Summary: A recent study looked at a drink mix containing magnesium citrate and other ingredients to see if it helped with muscle soreness after exercise. The results suggest it might help reduce discomfort and allow people to get back to their daily activities faster.

Does Magnesium Citrate Help with Muscle Soreness?

This study found that a drink mix with magnesium citrate, along with other ingredients, may help reduce muscle soreness after intense exercise. Participants reported less discomfort and found it easier to go about their day.

Study Details

Who was studied: 24 people who regularly exercise.

How long: The study lasted for a few days after exercise that caused muscle soreness.

What they took: Participants took a drink mix twice a day. The mix contained 420mg of magnesium citrate, along with CBD, CBG, BCP, and BCAAs. Some people got a placebo (a drink mix without the active ingredients).

What This Means For You

Faster Recovery: If you experience muscle soreness after workouts, this drink mix (containing magnesium citrate) might help you feel better and get back to your routine quicker.

Reduced Discomfort: The study suggests the mix could lessen the pain and stiffness associated with delayed-onset muscle soreness (DOMS).

Important Note: This study used a combination of ingredients. It's not possible to say for sure if the magnesium citrate alone was responsible for the effects.

Study Limitations

Small Study: The study only included a small number of people, so more research is needed.

Combination of Ingredients: The drink mix had multiple ingredients, so we don't know the exact impact of magnesium citrate on its own.

Self-Reported Data: The study relied on people's descriptions of how they felt, which can be subjective.

Short-Term: The study only looked at the effects for a few days.

No Baseline Data: The study did not assess the participants' magnesium levels before the study.

Key Findings

The study tested a multi-ingredient formulation containing magnesium citrate (420 mg/day) alongside CBD, CBG, BCP, and BCAAs for recovery from delayed-onset muscle soreness (DOMS). While the formulation showed no significant effects on objective recovery metrics (e.g., muscle strength, range of motion), it demonstrated moderate evidence of reducing average soreness/discomfort at 72 hours post-exercise (effect estimate: -1.33, 85% CI: -2.55 to -0.10) and a potentially clinically meaningful reduction in DOMS-related interference with daily activities at 48 hours (effect estimate: -1.82, 95% CI: -3.64 to -0.01). Magnesium citrate may have contributed to these effects, but the study design does not isolate its individual impact.

Study Design

This was a randomized, double-blind, placebo-controlled pilot study with a repeated-dose design. The sample included 24 exercise-trained individuals (12 in the active group, 12 in placebo). Participants consumed the formulation for four days following DOMS induction via eccentric exercise. Outcomes were measured at 24, 48, and 72 hours post-exercise.

Dosage & Administration

The active formulation was a powder containing magnesium citrate (210 mg per dose), CBD (35 mg), CBG (50 mg), BCP (25 mg), and BCAAs (3.8 g). Participants took two doses daily (total magnesium citrate: 420 mg/day) mixed in water. The placebo group received an identical powder without the active ingredients.

Results & Efficacy

Primary Outcome (72h average soreness/discomfort): Active group reported a 1.33-point lower average soreness on a 10-point scale vs. placebo (85% CI: -2.55 to -0.10, p=0.03).
Secondary Outcome (48h interference with daily activities): Active group showed a 1.82-point reduction vs. placebo (95% CI: -3.64 to -0.01, p=0.049).
Safety: Adverse events were mild (1 AE in active group: diarrhea; 2 in placebo: dry mouth, eye rash). 100% compliance was reported.
Other Outcomes: No significant differences in muscle function, sleep quality, or mood disturbance were observed.

Limitations

Small Sample Size: Only 24 participants, limiting generalizability.
Combination Formulation: Effects cannot be attributed to magnesium citrate alone.
Self-Reported Data: Subjective outcomes (soreness ratings) may introduce bias.
Short Duration: Follow-up ended at 72 hours, leaving long-term effects unexamined.
Lack of Baseline Data: Magnesium status or dietary intake was not assessed pre-study.

Clinical Relevance

The formulation, including magnesium citrate (420 mg/day), may modestly reduce DOMS-related discomfort and improve functional recovery in trained individuals. However, magnesium citrate’s independent role remains unclear due to the multi-component intervention. Users seeking DOMS relief might consider this combination, but larger studies isolating magnesium’s effects are needed to confirm its efficacy. Safety appears favorable at this dosage, though gastrointestinal tolerance should be monitored.

Note: This analysis focuses solely on the study’s methodology and results. It does not generalize to other magnesium formulations or populations outside exercise-trained adults.