Key Takeaways of Magnesium and Muscle Growth Study
- Magnesium supports muscle growth, recovery, and performance by powering energy production and muscle function.
- Research shows magnesium helps improve muscle strength and quality in people with low levels or specific health conditions.
- While it may not directly build muscle for everyone, magnesium is essential for the biological processes that make muscle growth
Why Magnesium Deserves More Attention in the Fitness World
When it comes to building muscle, most people think about protein, creatine, and pre-workouts. But few realize that one of the most important nutrients for performance and recovery isn’t flashy at all — it’s magnesium.
A 2024 review published in the International Journal of Molecular Sciences by Liguori et al., titled “Role of Magnesium in Skeletal Muscle Health and Neuromuscular Diseases: A Scoping Review”, highlighted how magnesium impacts muscle metabolism, energy use, and recovery. The study reviewed 20 papers — including both animal and human studies — and found consistent evidence that magnesium plays a crucial role in maintaining muscle strength and function.1 2,3
If your magnesium levels are low, you might not be getting the full benefits of your workouts — no matter how much protein you’re taking.
What Science Says About Magnesium and Muscle Growth
Magnesium is like the engine oil in your body — you don’t always see it working, but without it, performance drops fast. It’s involved in over 300 enzymatic reactions, many of which are directly tied to muscle growth, repair, and energy production.4
When you lift, your muscles use adenosine triphosphate (ATP) as an energy source. But ATP only works when it’s bound to magnesium.5 Without enough magnesium, your body struggles to produce energy efficiently, leading to fatigue, slower recovery, and limited muscle gains.
Low magnesium levels have also been linked with poor glucose control and insulin function6, which means your muscles may not get the nutrients they need to grow. In simple terms, low magnesium equals low fuel.
However, researchers also caution that the benefits are most noticeable in people who are deficient or have lower baseline levels of magnesium. For healthy, well-nourished athletes, the results are less dramatic.
Athletes and Physically Active Individuals
In athletes, magnesium is important for muscle function and recovery. Some studies report that supplementation reduces muscle soreness and markers of muscle damage, and may support performance, especially under conditions of increased demand or marginal deficiency.7-9 However, meta-analyses indicate that in well-nourished, physically active individuals, the benefits for muscle strength and power are limited 16.
What the 2024 Study Revealed About Magnesium and Muscle Health
In their scoping review, Liguori et al. (2024) analyzed 20 studies (4 animal and 16 human) exploring magnesium’s influence on muscle health. The findings make one thing clear — magnesium plays a crucial role in muscle performance and regeneration.
1. Magnesium Powers Your Energy System
1. Magnesium Powers Your Energy SystemEvery time your muscles contract, they rely on adenosine triphosphate (ATP) — your body’s energy molecule. But here’s something many people don’t know: ATP only works when it’s bound to magnesium. Without enough magnesium, your muscles simply can’t use energy efficiently.
That means fatigue sets in faster, recovery slows down, and performance suffers. According to Liguori et al. (2024), magnesium is essential for the enzymes that drive energy production and muscle repair. It’s like the spark plug that keeps your muscle engine running.
2. Low Magnesium Can Lead to Weakness and Muscle Loss
In the studies reviewed, magnesium deficiency led to problems like muscle atrophy, increased oxidative stress, and slower recovery. Animal models showed smaller muscle fibers and greater fatigue when magnesium levels were low.
Human studies found that people with higher magnesium levels had better muscle strength and function, especially older adults or those with chronic conditions like COPD or cystic fibrosis. In some trials, magnesium supplementation even improved grip strength and walking speed — key markers of muscle performance and quality (Liguori et al., 2024).
However, researchers also caution that the benefits are most noticeable in people who are deficient or have lower baseline levels of magnesium. For healthy, well-nourished athletes, the results are less dramatic.
3. It’s Essential for Older Adults and Those with Deficiency
While magnesium doesn’t instantly add muscle size, it helps you recover faster after workouts. By reducing oxidative stress and inflammation — the same stress that causes soreness and fatigue — magnesium creates a better environment for muscles to rebuild.
Some studies even noted less delayed onset muscle soreness (DOMS) and improved energy use during endurance activities. Still, it’s important to be realistic: magnesium won’t make your muscles grow like creatine does, but it ensures your body has the foundation to recover and perform optimally.
Why Magnesium Is Essential for Muscle Growth and Strength
What makes magnesium unique is how it regulates both energy and muscle repair. It controls calcium flow within muscle cells, helping muscles contract and relax properly. Too little magnesium means calcium overload — leading to cramps, tension, and slower recovery.
Magnesium also activates the mTOR pathway, the main signaling route for muscle protein synthesis. This means magnesium doesn’t just help you lift — it helps your body turn that workout into actual muscle growth.
The Liguori et al. review also showed magnesium enhances satellite cell activity — these are the “stem cells” of muscle repair. So when you train hard, magnesium ensures your muscles rebuild stronger.
Practical Applications: How to Use Magnesium for Better Muscle Growth
1. Aim for Optimal Intake
The recommended daily intake is around 400 milligrams per day for men and 320 milligrams per day for women. Good food sources include spinach, almonds, pumpkin seeds, cashews, and whole grains.
Unfortunately, many athletes still fall short due to sweat loss and diets low in magnesium-rich foods. If you’re training hard, monitoring your intake is worth the effort.
2. Choose the Right Form
If you’re not hitting your targets with food, consider a supplement. Magnesium glycinate, magnesium citrate, and magnesium malate are highly absorbable and gentle on the stomach.
Avoid magnesium oxide — it’s cheap but poorly absorbed and can cause digestive discomfort. A daily supplement of 200–400 mg can help support optimal muscle function, depending on your diet and activity level.
3. Time It Right
Think of magnesium as part of your recovery toolkit. Combine it with:
- Proper hydration
- High-quality protein intake
- Consistent sleep
- Periodized training
This combination ensures that your body is in the best possible position to build and maintain muscle.
4. Combine with Training and Recovery
Magnesium works best alongside strength training. It helps muscles recover between workouts, reduces cramping, and improves overall performance. Pairing it with adequate sleep and hydration makes it even more effective.
What the Research Doesn’t Say (and Why It Matters)
It’s important to separate fact from hype. The 2024 review didn’t find that magnesium automatically increases muscle mass or testosterone in all users. Instead, it concluded that magnesium helps maintain muscle health, especially when deficiency or chronic fatigue is an issue.
A 2017 study by Zhang et al. also found that magnesium supports exercise performance mainly in individuals with low levels, not in those who already have enough. So while magnesium is vital, it’s not a shortcut to hypertrophy — it’s a foundation for better training results and long-term performance.
Magnesium and Muscle Growth FAQs
1. How does magnesium help with muscle growth?
Magnesium supports muscle protein synthesis, regulates calcium balance, and improves energy production — all vital for muscle growth and recovery.
2. Can magnesium make my workouts more effective?
For people with low magnesium levels, yes. It can boost energy efficiency and reduce fatigue, making workouts more effective.10
3. What’s the best magnesium supplement for building muscle?
Magnesium glycinate and citrate are ideal choices because they’re well absorbed and easy on digestion.
4. How do I know if I’m deficient?
Common signs include muscle cramps, fatigue, poor sleep, and frequent soreness. If you sweat heavily or train intensely, your magnesium needs are likely higher.
5. Is magnesium safe to take daily?
Yes, when taken at recommended doses (200–400 mg daily). Excessive intake may cause digestive issues, so follow dosage guidelines or consult a professional.
The Hidden Power of Magnesium for Muscle Growth
Magnesium isn’t a miracle supplement, but it’s a critical piece of the puzzle for muscle growth, recovery, and long-term strength.
As the Liguori et al. (2024) review shows, magnesium plays a foundational role in how muscles use energy, repair damage, and maintain function. It might not pack on pounds of muscle overnight — but without it, your gains could stall before they even start.
So before reaching for the next trendy supplement, make sure you’ve got your basics covered — starting with magnesium.
References
1 Liguori, S., Moretti, A., Paoletta, M., Gimigliano, F. & Iolascon, G. Role of Magnesium in Skeletal Muscle Health and Neuromuscular Diseases: A Scoping Review. International Journal of Molecular Sciences 25, 11220 (2024).
2 Souza, A. C. R., Vasconcelos, A. R., Dias, D. D., Komoni, G. & Name, J. The Integral Role of Magnesium in Muscle Integrity and Aging: A Comprehensive Review. Nutrients 15 (2023). https://doi.org/10.3390/nu15245127
3 Liu, Y. et al. Magnesium supplementation enhances mTOR signaling to facilitate myogenic differentiation and improve aged muscle performance. Bone, 115886 (2021). https://doi.org/10.1016/j.bone.2021.115886
4 Zocchi, M., Béchet, D., Mazur, A., Maier, J. & Castiglioni, S. Magnesium Influences Membrane Fusion during Myogenesis by Modulating Oxidative Stress in C2C12 Myoblasts. Nutrients 13 (2021). https://doi.org/10.3390/nu13041049
5 Zhang, Y., Xun, P., Wang, R., Mao, L. & He, K. Can Magnesium Enhance Exercise Performance? Nutrients 9, 946 (2017).
6 Kumari, J., Kant, D. & Prasad, A. A study on the impact of Magnesium on the Glycemic regulation. International Journal of Medical and Biomedical Studies 8 (2024). https://doi.org/10.32553/ijmbs.v8i1.2792
7 Córdova, A., Mielgo-Ayuso, J., Roche, E., Caballero-García, A. & Fernández-Lázaro, D. Impact of Magnesium Supplementation in Muscle Damage of Professional Cyclists Competing in a Stage Race. Nutrients 11 (2019). https://doi.org/10.3390/nu11081927
8 Dominguez, L. et al. The Importance of Vitamin D and Magnesium in Athletes. Nutrients 17 (2025). https://doi.org/10.3390/nu17101655
9 Tarsitano, M. et al. Effects of magnesium supplementation on muscle soreness in different type of physical activities: a systematic review. Journal of Translational Medicine 22 (2024). https://doi.org/10.1186/s12967-024-05434-x
10 Dehkordi, S. M. R. Effect of a Period of Magnesium Supplementation on Muscle Strength and Resistance of Bodybuilders. Journal of Pharmaceutical Research International 32, 12–21 (2020). https://doi.org/10.9734/jpri/2020/v32i830466
