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We’ve all been there. You crush a tough workout, feel proud… and then the next morning you’re shuffling around like you’ve aged 40 years. That lingering ache is delayed-onset muscle soreness (DOMS).
DOMS usually shows up 12–24 hours after exercise, peaks at 2–3 days, and can stick around for a week (Mizumura & Taguchi, 2024). It’s a sign your body is adapting, but it can also make daily life and your next training session pretty uncomfortable.
So here’s the question:
Can magnesium, a simple mineral, actually help ease the soreness and support recovery?
What’s really behind DOMS?
DOMS isn’t just about “tiny muscle tears.” While eccentric movements (like lowering a heavy weight or running downhill) trigger it, research shows soreness is also caused by your nerves becoming extra sensitive after exercise.
Certain chemical messengers switch on pain pathways, making your muscles tender even without obvious structural damage.
These include:
Bradykinin (a peptide that triggers pain and inflammation),
NGF – nerve growth factor (a protein that makes nerves more sensitive), and
GDNF – glial cell line-derived neurotrophic factor (a protein that keeps the soreness signal going).
Together, they explain why your muscles ache for a few days after an unfamiliar session (Mizumura & Taguchi, 2024).
“DOMS peaks 24–72 hours after exercise and disappears within 7 days.” (Mizumura & Taguchi, 2024)
In other words, it’s not just damage. It’s chemistry.
Why magnesium might make a difference
Magnesium is involved in over 300 biochemical processes, from energy production (ATP) to muscle contraction and relaxation (Fatima et al., 2024). It’s also linked to better sleep, lower fatigue, and reduced inflammation.
Here’s the catch:
Most people don’t get enough. Around two-thirds of adults fall short of their daily needs, and nearly one in five get less than half (Fatima et al., 2024). That shortfall could make recovery slower and soreness worse.
“Magnesium plays a vital role in muscle function, preventing cramps and spasms by facilitating muscle relaxation.” (Fatima et al., 2024)
What the science says
When it comes to magnesium and recovery, the research is still young, but what’s out there paints an encouraging picture.
One trial looked at college-aged adults who took magnesium for 10 days before a heavy workout. Compared to those on placebo, the magnesium group said they felt 1–2 points less sore on a 6-point scale and rated their recovery much higher (Reno et al., 2022). For anyone who’s dragged themselves through a workout on sore muscles, that difference is real.
A bigger picture comes from a systematic review pulling together 4 studies. Across different types of exercise, magnesium consistently helped with three things:
Lower muscle soreness.
Faster recovery.
Less muscle damage showing up in blood tests.
The researchers even suggested athletes may need a little more magnesium than the average person — around 10–20% above the usual daily target, and that taking it a couple of hours before training might work best (Tarsitano et al., 2024).
Reviews on magnesium and general health back this up. Low magnesium is linked with more inflammation, higher oxidative stress, cramps, fatigue, and slower recovery (Fatima et al., 2024). In other words, it sets the stage for soreness to hang around longer.
And the newest research on DOMS itself? Scientists argue it starts with a kind of “neural switch” in your pain pathways; nerves firing more intensely even when the muscle isn’t badly damaged (Sonkodi, 2025). That gives magnesium another way in: by supporting both your muscles and your nervous system.
How to use this in practice
Hit your daily targets: Men need 400–420 mg/day; women need 310–320 mg/day.
Athletes may need slightly more (10–20% above RDA).
Food first: leafy greens, nuts, seeds, legumes, and whole grains.
Supplement if needed: especially during heavy training blocks. Some research suggests capsules a couple of hours before workouts are most effective.
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The bottom line
Magnesium isn’t a magic fix; DOMS is part of training. But studies suggest it can:
Reduce how sore you feel.
Help you recover faster.
Support overall muscle function.
If you’re often sore and your diet is light on magnesium-rich foods, topping up could be a game-changer for your recovery.
Looking to add magnesium to your routine? Explore ASN’s range of magnesium supplements in-store or via Click & Collect to support your training and recovery.
Summary
DOMS = soreness that peaks 1–3 days after exercise.
It’s caused by nerve sensitivity, not just muscle damage.
Magnesium is vital for muscle function, energy, and recovery.
Most people don’t get enough magnesium daily.
Studies show magnesium can reduce soreness and improve recovery.
Athletes may need slightly more than the standard RDA.
Food and supplements are both effective sources.
