Sore Muscles, Restless Nights? Meet Magnesium
Whether you're sprinting down a soccer field, chasing after little ones, logging long hours at work, or running on your second cup of coffee as a weary soccer mom or dad, a humble little mineral is working hard on your behalf. Research published this year highlights why it deserves a closer look, and the care team at Dr. Paulette Hugulet, DC, LLC in La Grande is ready to help you make sense of it.
A HARDWORKING MINERAL
Magnesium takes part in more than 300 enzyme reactions throughout the body, including the ones that create cellular energy, help build protein, and carry charged particles in and out of cells so muscles and nerves can work together. (1) Good food sources include leafy greens, nuts, seeds, beans, and whole grains. A colorful, varied plate is an easy way to keep magnesium on the menu.
MUSCLES, STRENGTH, AND RECOVERY
A 2026 narrative review by Domingo and colleagues found that magnesium's most reliable benefits tend to appear after exercise rather than during it, with several studies reporting reduced muscle soreness, better perceived recovery, and lower markers of exercise-related muscle damage, while effects on strength and power were mixed. (1) The authors view magnesium as a recovery support rather than a performance booster. That's welcome news for anyone whose back or legs feel it the day after a big effort.
WHAT ATHLETES CAN TEACH US
Athletes offer a helpful window into what magnesium can do, because sports like soccer ask a lot of muscles through repeated sprints, sudden changes of direction, and contact. A 2026 synthesis of 22 studies in soccer players examined 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 confirm the best strategies. (2) You don't need cleats to take these lessons to heart, since everyday life keeps muscles busy too.
REST FOR THE REST OF US
And what about everyone else, from hardworking parents to anyone who tosses and turns at night? A 2026 systematic review of 12 placebo-controlled trials by Lopresti and colleagues reported that magnesium may provide mild sleep benefits for specific groups, 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 sleep has been a struggle lately, mention it at your next appointment.
PUTTING IT ALL TOGETHER
Magnesium isn't a cure-all, but it can work alongside chiropractic care, movement, good nutrition, and quality rest. Before starting any supplement, talk with your chiropractor at Dr. Paulette Hugulet, DC, LLC in La Grande or your primary care provider, particularly if you have kidney concerns or take any medications. A few thoughtful habits can go a long way toward helping you move, recover, and rest well.
CONTACT Dr. Paulette Hugulet, DC, LLC
Listen to this PODCAST with Dr Leisa Marie Grgula on The Back Doctors Podcast with Dr. Michael Johnson as she discusses 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 La Grande chiropractic appointment soon.
