Nature's own muscle relaxant
What is magnesium?
Magnesium is a mineral that is important for many bodily functions, including muscle and nerve function, bone health, and energy metabolism. Magnesium for pain can be used as an alternative to medications. It is found in a variety of foods, including nuts, seeds, and leafy green vegetables, and it can also be taken in supplement form.
How does magnesium help with chronic pain?
There is some evidence to suggest that magnesium may be helpful in reducing chronic pain. Magnesium is involved in the regulation of pain-related neurotransmitters, and low levels of magnesium have been linked to increased sensitivity to pain. In addition, magnesium has anti-inflammatory properties, which may help to reduce inflammation and pain.
Studies have found that magnesium supplementation may be effective in reducing chronic pain, particularly for people with conditions like fibromyalgia, migraines, and lower back pain. However, more research is needed to fully understand the relationship between magnesium and chronic pain, and to determine the optimal dosage and duration of treatment.
Magnesium can be taken as an oral supplement, as a topical medication, or through Epsom salts baths.
What are the side effects?
It is important to note that magnesium supplements can have side effects, including diarrhea and stomach cramps, and they can interact with certain medications. It is always a good idea to speak with a healthcare provider before starting any new treatment, including magnesium supplementation.
What form of magnesium should I use?
There are several different forms of magnesium available as supplements, including magnesium oxide, magnesium citrate, and magnesium glycinate. The form of magnesium that is best absorbed in the gastrointestinal tract may vary from person to person, as different people may have different levels of digestive enzymes and stomach acid. However, some forms of magnesium may be more easily absorbed than others.
Magnesium citrate is a form of magnesium that is bound to citric acid, and it is often used as a laxative. It is generally well absorbed in the gastrointestinal tract, although it may cause digestive side effects in some people.
Magnesium glycinate is a form of magnesium that is bound to the amino acid glycine. It is generally well absorbed and is less likely to cause digestive side effects than other forms of magnesium. It may also be less likely to cause diarrhea, which can be a common side effect of magnesium supplements.
Magnesium oxide is a form of magnesium that is bound to oxygen. It is not as well absorbed in the gastrointestinal tract as other forms of magnesium, but it is often used in supplements because it is inexpensive and has a high concentration of magnesium.
Final thoughts
It is always a good idea to speak with a healthcare provider before starting any new treatment, including magnesium supplementation. They can help you determine the best form of magnesium for you based on your individual needs and medical history. Also anyone with a history of kidney disease should definitely speak to a doctor before starting magnesium supplements.
Related: vitamin D for chronic pain
Choosing the Right Magnesium Form for Pain Relief
Not all magnesium supplements behave the same way in the body. For patients primarily seeking muscle relaxation and pain relief, magnesium glycinate is often a good first choice because it tends to be well absorbed and is less likely to cause the loose stools or stomach cramping that can accompany other forms. Magnesium malate is another option that some practitioners favor for muscle pain and fatigue, though the evidence specific to pain is limited. Magnesium citrate, while effective for raising magnesium levels, has a notable laxative effect at higher doses that can be inconvenient for daily use.
Magnesium can also be delivered transdermally. Topical magnesium creams or sprays and Epsom salt (magnesium sulfate) baths are popular options that avoid gastrointestinal side effects entirely. Whether meaningful amounts of magnesium actually cross the skin barrier is still debated in the research literature, but many patients find these approaches soothing for sore muscles. As with oral supplementation, results vary by individual. Talk with your healthcare provider about which delivery method makes the most sense given your symptoms, digestive health, and kidney function.
People with kidney disease should be especially cautious with magnesium supplements, as impaired kidneys cannot clear excess magnesium efficiently, which can lead to dangerous buildup. If you have any kidney concerns or take medications that may interact with magnesium—such as certain antibiotics or diuretics—always consult a qualified pain specialist or your primary care physician before starting supplementation.
Frequently Asked Questions
How much magnesium should I take for chronic pain?
There is no universally established therapeutic dose for chronic pain specifically. General guidance from health authorities sets the tolerable upper intake level for supplemental magnesium in adults at 350 mg per day from supplements alone (dietary magnesium from food is not included in this limit). Starting at a lower dose and increasing gradually is a reasonable approach to minimize digestive side effects. Your provider can help determine a dose appropriate for your weight, health status, and goals.
How long does it take for magnesium to help with muscle pain?
Some patients notice modest improvements in muscle tension or sleep quality within a few weeks of consistent supplementation. For chronic pain conditions like fibromyalgia, any benefit is likely to be gradual rather than immediate. Magnesium is generally considered a supportive adjunct therapy rather than a primary pain treatment, so it works best as part of a broader, individualized pain management plan.
Can magnesium interact with my other medications?
Yes. Magnesium can interfere with the absorption of certain antibiotics (such as tetracyclines and fluoroquinolones), bisphosphonates used for bone health, and some thyroid medications. It may also affect blood pressure in people taking antihypertensives. Always review your full medication list with your prescribing provider or pharmacist before adding a magnesium supplement.
Related Reading
Rainier Guiang, MD
Dr. Rainier Guiang co-founded University Pain Consultants in 2007 and is double board-certified in anesthesiology and pain management through the American Board of Anesthesiology. He previously served as co-director of the ACGME-accredited pain management fellowship at University Hospitals of Cleveland / Case Western Reserve University School of Medicine, and has authored chapters in Weiner’s Pain Management. He has a strong interest in interventional, functional, and preventive approaches to chronic pain.
