Sore Muscles, Restless Nights? Meet Magnesium
Whether you're sprinting down a soccer field, keeping up with grandkids, spending long days at a desk, or powering through on your second cup of coffee as a sleepy soccer mom or dad, a quiet little mineral is working hard on your behalf. Research released in 2026 shows why it merits a second look, and the staff at Poulin Chiropractic of Ashburn and Herndon in Ashburn and Herndon is happy to help you make sense of it.
A HARDWORKING MINERAL
Magnesium is involved in more than 300 enzyme reactions throughout the body, including the ones that generate cellular energy, help make protein, and shuttle charged particles in and out of cells so muscles and nerves can communicate. (1) You'll find it in leafy greens, nuts, seeds, beans, and whole grains. Eating a variety of these foods is a simple first step toward getting enough.
SUPPORTING MUSCLE RECOVERY
A 2026 narrative review by Domingo and colleagues found that magnesium's most consistent benefits show up after exercise rather than during it, with a number of studies reporting reduced muscle soreness, improved 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 good news for anyone who feels stiff and sore after a workout, a long shift, or a weekend of yard work.
LESSONS FROM ATHLETES
Athletes give us a useful window into what magnesium can do, because sports like soccer put muscles to the test through repeated sprints, sudden changes of direction, and contact. A 2026 synthesis of 22 studies in soccer players evaluated magnesium alongside melatonin, probiotics, and other nutrients, and reported that these supplements could support performance and recovery, though the authors called for larger, field-based trials to pin down best practices. (2) You don't need cleats to take these lessons to heart, since everyday life keeps muscles busy too.
SLEEP SUPPORT FOR EVERYONE ELSE
And what about everyone else, from busy parents to anyone who has trouble drifting off at night? A 2026 systematic review of 12 placebo-controlled trials by Lopresti and colleagues reported that magnesium may provide small sleep benefits for some groups of people, 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 not strong enough to recommend it as a routine insomnia treatment. (3) If you often struggle with sleep, that's worth bringing up at your next visit.
THE TAKEAWAY
Magnesium isn't a magic bullet, but it can support chiropractic care, movement, healthy eating, and good sleep. Before adding any supplement, speak with your chiropractor at Poulin Chiropractic of Ashburn and Herndon in Ashburn and Herndon or your primary care provider, especially if you have kidney concerns or take medications. Small, steady steps often add up to feeling your best.
CONTACT Poulin Chiropractic of Ashburn and Herndon
Listen to this PODCAST with Dr Leisa Marie Grgula on The Back Doctors Podcast with Dr. Michael Johnson as she talks about 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 Ashburn and Herndon chiropractic appointment today.
