STUDY: Effects of Magnesium Supplementation on Muscle Soreness
Sore after a hard workout? A 2024 systematic review pulling together the available research found that magnesium supplementation can reduce muscle soreness, support recovery, and help protect against exercise-induced muscle damage.
The Study at a Glance
Type: Systematic review (the highest tier of evidence — it synthesizes multiple studies rather than relying on one)
Published: Journal of Translational Medicine, 2024
Method: Screened 1,254 articles down to 4 studies meeting strict eligibility criteria, across different types of physical activity
Focus: Magnesium's effect on muscle soreness, performance, recovery, and markers of muscle damage
What They Found
Across the included studies, magnesium supplementation reduced muscle soreness, improved performance and recovery, and showed a protective effect against muscle damage. The strongest, most consistent signal was on perceived soreness — people reported feeling less sore — while the effect on objective blood markers of muscle damage was more variable. The review also noted that people doing intense exercise likely need 10–20% more magnesium than sedentary people, since hard training draws down magnesium stores.
Why This Matters for REV
Magnesium is the second pillar of REV Electrolyte Gum's formula alongside potassium — and this is part of why. Beyond its role in muscle and nerve function, magnesium supports recovery and is one of the minerals active people burn through faster. It's also a nutrient most Americans fall short on, and that gap widens with heavy training. REV Electrolyte Gum offers a convenient, sugar-free way to top up magnesium through the day, without a pill or a drink.
A Few Caveats
This review was built on only four studies, so the authors themselves frame the evidence as promising but limited — more research is needed. The studies used capsule supplementation, so this speaks to magnesium generally, not to gum specifically. REV Electrolyte Gum provides a modest, food-level amount of magnesium to complement your diet — it's not a high-dose therapeutic supplement, and anyone with kidney issues or on magnesium-affecting medication should check with a doctor.
Read the full study: Effects of magnesium supplementation on muscle soreness in different types of physical activities: a systematic review — Journal of Translational Medicine (2024)