Magnesium For Muscle Tension And Spasms

Overview

Magnesium is an essential mineral that plays a crucial role in many of the body's physiological processes. It is involved in muscle and nerve function, heart rhythm, and the maintenance of strong bones. Research has shown that magnesium may also play an important role in preventing muscle tension and spasms.¹ This is because magnesium is involved in the muscle contraction and relaxation processes, and low levels of magnesium can lead to muscle tightness and cramping. Adequate levels of magnesium in the body can help prevent muscle tension and spasms and improve muscle strength and endurance.² However, excessive intake of magnesium can lead to side effects such as diarrhoea, nausea, and stomach cramps. This article  will explore:

1. The benefits of magnesium for muscle tension and spasms
2. How magnesium can help in preventing muscle cramps and spasms
3. The optimal dosage
4. The best forms of magnesium for this purpose

How does magnesium affect muscle tension and spasms?

Magnesium is widely used to treat and prevent muscle tension and spasms. Studies have shown that magnesium supplements can reduce the impact of muscle tension and cramps.^1,2  Magnesium is involved in the contraction and relaxation of muscle fibers. It helps to activate enzymes that are responsible for muscle contraction as well as enzymes that are responsible for muscle relaxation. Inadequate levels of magnesium cause the muscle fibers to work less efficiently, leading to muscle tension and spasms. On the other hand, adequate levels of magnesium can help muscles contract and relax more efficiently, reducing muscle tension and spasms.³

Magnesium also aids in the regulation of nerve transmissions that control muscle contractions. This helps to maintain the balance of electrolytes in the body, including calcium and potassium, which are essential for nerve transmissions. Low levels of magnesium can disrupt the balance of electrolytes, leading to muscle tension and spasms.⁴

Similarly, magnesium helps to reduce inflammation in the body, which can lead to muscle tension and spasms. Magnesium can help reduce inflammation by inhibiting the production of pro-inflammatory chemicals in the body. This can help reduce muscle pain and discomfort, as well as reduce the risk of muscle tension and spasms.⁴ 

Magnesium also plays a crucial role in the synthesis of energy, which is needed for muscle contractions and to sustain muscle function.³  Studies have linked magnesium deficiency to symptoms such as muscle pain, fatigue, sleep problems, and anxiety, all of which are common in fibromyalgia. It is believed that magnesium deficiency may contribute to the development of fibromyalgia by decreasing muscle ATP levels (the energy levels).⁵

It is important to note that although magnesium has many benefits for muscle and bone health, there is limited research indicating that taking magnesium supplements can effectively treat muscle tension and spasms, with the exception of pregnant women. Studies have shown that pregnant women who take magnesium supplements experience a significant decrease in muscle cramps.^6,7

How much magnesium should I take for muscle tension and spasms ?

According to the National Institute of Health, the recommended daily intake of magnesium varies depending on age  and sex.⁸ However, the actual amount of magnesium required to prevent muscle tension and spasms may vary depending on an individual's health status. The Recommended Dietary Allowance (RDA) for magnesium is as follows:

• Adult males: 400-420 mg/day
• Adult females: 310-320 mg/day
• Pregnant women: 350-400 mg/day
• Breastfeeding women: 320-360 mg/day

In general, it's best to consult with a healthcare provider to determine the optimal amount of magnesium intake for a specific individual. They may recommend blood tests to determine the current magnesium level in the body and suggest a dosage accordingly. Moreover, it is also important to note that while magnesium supplementation can be helpful, consuming a balanced diet rich in magnesium-containing foods is equally important for healthy magnesium levels.

Examples of magnesium-rich foods include:

• Vegetable, fruits and green leafy
• Seeds and nuts: Almonds, cashews, peanuts, pumpkin seeds and chia seeds
• Beans: Green beans, black beans and kidney beans
• Whole grains: Oatmeal, raisings, cereal and rice
• Meat: fish, chicken, and beef products

Which magnesium is best for tension and spasms

There are several forms of magnesium available as supplements, and each may have different effects on muscle tension and spasms.¹⁰ The most common forms include:

• Magnesium oxide: This is usually used to help prevent magnesium deficiency and treats symptoms such as heartburn, indigestion and constipation
• Magnesium citrate: This is often used to treat constipation, but can mildly help with the muscle tension and spasms
• Magnesium glycinate: This is a form of magnesium that is easily absorbed by the body and has a higher bioavailability than other forms of magnesium. It is less likely to cause stomach upset than other forms, and it is  considered to be  one of the best forms of magnesium for muscle tension and spasms
• Magnesium chloride: This is another form of magnesium that is easily absorbed by the body. It is often used in transdermal (through the skin) applications such as lotions, sprays, and baths. It can be effective for muscle tension and spasms when applied topically
• Magnesium L-Threonate: magnesium L-Threonate is a form of magnesium that is easily absorbed by the body and has been researched to have a positive impact on cognitive functions and memory. It is considered as a good form of magnesium for muscle tension and spasms

Magnesium glycinate oral supplement is believed to be the magnesium form to help with muscle tension and spasms, whereas magnesium chloride as a topical cream, if applied correctly, can help relieve muscle pain and tenderness. However, it is important to always consult with a healthcare provider to determine the best form of magnesium supplement for you. They may recommend blood tests to determine the current magnesium level in the body, and suggest a dosage accordingly.

In addition, it's important to note that consuming a balanced diet rich in magnesium-containing foods, such as leafy greens, nuts, seeds, and whole grains, is also important for maintaining healthy magnesium levels. This is because food provides a range of other essential nutrients that can help improve overall health and well-being. 

Side effects and other concerns

Magnesium is generally considered safe when consumed in recommended doses. However, taking large doses of magnesium supplements can cause side effects.⁷ These side effects can include:

• Diarrhoea: A large dose of magnesium can cause diarrhoea due to its laxative properties
• Nausea and stomach cramps: Taking magnesium can lead to stomach pain and discomfort if consumed excessively
• Interactions with Medications: Taking magnesium supplements can reduce the effectiveness of other medications such as antibiotics and blood pressure medications. Therefore, it is important to consult with a healthcare professional prior to taking magnesium supplements if you are on these medications
• Low blood pressure: Magnesium can cause low blood pressure in some individuals, which can lead to dizziness and lightheadedness⁸
• Allergic reactions: Some people may develop an allergic reaction to magnesium supplements. Symptoms of an allergic reaction can include itching, a rash, hives, and difficulty breathing
• Interference with the absorption of other minerals: Magnesium can interfere with the absorption of other minerals such as zinc, calcium, and iron if taken in large amounts

It's important to note that these side effects are generally rare and occur when magnesium is consumed in excessive amounts. To avoid these side effects, it is  best to consume magnesium within the recommended daily intake levels and to consult with your healthcare provider before taking magnesium supplements if you have any health conditions or are taking any medications.⁷

Summary

Magnesium is an essential mineral that plays a vital role in many physiological processes in the body, including muscle and nerve function, heart rhythm, and the maintenance of strong bones. Adequate levels of magnesium are necessary for maintaining proper muscle function and preventing muscle tension and spasms. Magnesium acts as a natural muscle relaxant by regulating nerve transmissions that control muscle contractions, relaxing muscle fibers, and reducing inflammation in the body. There are studies to suggest the importance of magnesium for muscle function and the prevention of muscle tension and cramps.  Furthermore, there are also limited studies to prove that taking magnesium supplements can actually treat muscle tension and spasms. It is  also important to note that excessive intake of magnesium can cause diarrhoea and other gastrointestinal side effects, as well as other side effects such as low blood pressure, nausea, and muscle weakness. Therefore, magnesium supplements should be taken under the guidance of a healthcare professional.