From Ion to Iron: A Focused Narrative Literature Review of Magnesium Supplementation for Muscle Strength and Recovery.

Magnesium is an essential mineral involved in numerous physiological processes, including energy metabolism, neuromuscular function, protein synthesis, and inflammatory regulation. Given these roles, magnesium supplementation has received increasing attention as a potential strategy to support exercise performance and recovery. This review aimed to evaluate the current evidence regarding magnesium intake and its effects on exercise performance, skeletal muscle recovery, body composition, and inflammatory responses. A focused narrative literature review was conducted using PubMed to identify studies published between 2000 and 2025 that contained the terms "magnesium" and "muscle" in the title. Review articles, meta-analyses, animal studies, commentaries, guidelines, and studies lacking clinical muscle-related outcomes were excluded. Outcomes of interest included exercise performance, recovery measures, body composition, and inflammatory markers. Of 108 records identified, 10 studies met inclusion criteria, including six randomized controlled trials and four observational studies. Evidence regarding exercise performance was inconsistent. Some randomized trials demonstrated improvements in muscular strength, functional mobility, perceived exertion, and repetitions to failure, whereas others reported no performance benefit or reductions in maximal oxygen uptake (VO₂max) and sprint power with higher-dose supplementation. Recovery-related outcomes were generally more favorable, with several studies reporting reduced muscle soreness, improved perceived recovery, and lower markers of exercise-induced muscle damage. Magnesium intake was also associated with lower concentrations of inflammatory biomarkers, including high-sensitivity C-reactive protein, tumor necrosis factor-α, and interleukin-6. Observational studies consistently demonstrated associations between higher dietary magnesium intake and greater skeletal muscle mass, improved body composition, and lower systemic inflammation. Current evidence suggests that magnesium supplementation may provide greater benefit for exercise recovery and inflammatory regulation than for direct enhancement of athletic performance. Variability in study design, magnesium formulation, supplementation dose, participant characteristics, and baseline magnesium status likely contributed to the inconsistent performance findings observed across studies. Magnesium supplementation may be most appropriately considered an adjunct recovery-support strategy rather than a primary ergogenic aid. Large, well-designed randomized controlled trials are needed to clarify optimal dosing strategies, identify populations most likely to benefit, and further elucidate the mechanisms through which magnesium influences muscle function and exercise adaptation.