Department of Medical and Surgical Sciences, University Magna Graecia of Catanzaro, 88100, Catanzaro, CZ, Italy.
Department of Experimental and Clinical Medicine, University "Magna Græcia" of Catanzaro, Catanzaro, CZ, Italy.
J Transl Med. 2024 Jul 5;22(1):629. doi: 10.1186/s12967-024-05434-x.
Magnesium is a micronutrient and an intracellular cation responsible for different biochemical reactions involved in energy production and storage, control of neuronal and vasomotor activity, cardiac excitability, and muscle contraction. Magnesium deficiency may result in impaired physical performance. Moreover, magnesium plays an important role on delayed onset muscle soreness after training. Thus, physically active individuals and sport specialists have to pay attention to magnesium supplementation (MgS). However, the type, timing and dosage of magnesium intake are not well elucidated yet. Hence, we aimed to systematically review the literature regarding the effects of MgS on muscle soreness in physically active individuals. We focused exclusively on MgS, excluding those studies in which magnesium was administered together with other substances.
Three electronic databases and literature sources (PUBMED, SCOPUS and Web of Sciences-Core Collection) were searched, in accordance with PRISMA guidelines. After the database search, 1254 articles were identified, and after excluding duplicates, 960 articles remained. Among these, 955 were excluded following the title and abstract screening. The remaining 5 articles were screened in full text and 4 study met the eligibility criteria.
These studies showed that MgS reduced muscle soreness, improved performance, recovery and induced a protective effect on muscle damage.
To reach these positive effects, individuals engaged in intense exercise should have a Mg requirement 10-20% higher than sedentary people, to be taken in capsules and 2 h before training. Moreover, it is suggested to maintain magnesium levels in the recommended range during the off-season.
PROSPERO registration number: CRD42024501822.
镁是一种微量元素和细胞内阳离子，负责参与能量产生和储存、神经元和血管活动控制、心脏兴奋性和肌肉收缩等不同的生化反应。镁缺乏可能导致身体机能受损。此外，镁在运动后延迟性肌肉酸痛中发挥重要作用。因此，活跃人群和运动专家必须注意镁补充（MgS）。然而，镁的摄入类型、时间和剂量尚未得到充分阐明。因此，我们旨在系统地综述关于 MgS 对活跃人群肌肉酸痛影响的文献。我们专门关注 MgS，不包括那些同时给予镁和其他物质的研究。
根据 PRISMA 指南，我们在三个电子数据库和文献来源（PUBMED、SCOPUS 和 Web of Sciences-Core Collection）中进行了搜索。数据库搜索后，确定了 1254 篇文章，排除重复后，仍有 960 篇文章。其中，通过标题和摘要筛选，排除了 955 篇。剩下的 5 篇文章进行了全文筛选，其中 4 项研究符合入选标准。
这些研究表明，MgS 可减轻肌肉酸痛、提高运动表现、恢复能力，并对肌肉损伤产生保护作用。
为了达到这些积极效果，从事剧烈运动的个体应该比久坐不动的人多摄入 10-20%的镁需求，以胶囊形式摄入，并在训练前 2 小时服用。此外，建议在休赛期保持镁水平在推荐范围内。
PROSPERO 注册号：CRD42024501822。
