Magnesium: Enhanced Recovery and Pain Control
Whether you're a weekend warrior or elite athlete, physical training can take a toll on the body. However, there are some over the counter supplements that can help quell the pain and enhance your recovery so that you can get back out there to keep your body healthy! Magnesium supplementation is well known as an adjunct for chronic pain syndromes. As the 4th most common cation (positively charged ion) in the human body), it has a role in many physiologic processes. From a pain perspective, it blocks the N-methyl-D-aspartate (NMDA) receptor, which is a well known mechanism for providing pain control (in fact, this is the same receptor that ketamine interacts with!). It can also stabilize membrane receptors on your muscles and reduce cramps. In short-from a musculoskeletal perspective, it's helping you recover more comfortably! Note that magnesium comes in different formulations with varying bioavailability (ie, the amount that can actually get into your bloodstream from your gut). Magnesium Glycinate is a commonly found formulation with good absorption, so this is probably the best choice. Magnesium oxide is commonly available and less poorly absorbed (and will cause more diarrhea!), so I'd tend to avoid this particular type.
What You'll Need
- Magnesium Glycinate
What You'll Do
- Start by taking with 200mg per day
- Ramp up to 400-800 mg up to 2x per day!