Magnesium for Pain Relief: The Best Forms to Use

Best Types of Magnesium for Pain Relief: A Complete Guide to Muscle Aches, Nerve Pain, and Recovery

Magnesium is a key mineral that helps many body functions, like relaxing muscles, supporting nerve function, and producing energy. Many people do not get enough magnesium from food, which can lead to pain, fatigue, and muscle issues. Different forms of magnesium work better for certain problems. This guide explains the top choices for pain relief, including magnesium malate, glycinate, and topical options like chloride or sulfate (Epsom salts). These can help with muscle aches, nerve pain, chronic fatigue, and more.

Why Magnesium Helps with Pain

Magnesium plays a big role in over 300 reactions in the body. It helps muscles relax by regulating calcium levels, reduces inflammation, and supports nerve signals. Low magnesium levels are common and can make pain worse, especially in conditions like fibromyalgia or chronic muscle tension (Healthline, 2023).

• Muscle relaxation: Stops cramps and spasms.
• Nerve support: Calms overactive nerves that cause pain.
• Energy boost: Helps make ATP, the body’s energy source, to fight fatigue.
• Anti-inflammatory effects: Lowers swelling that leads to soreness.

Studies show that adding magnesium can ease acute and chronic pain, sometimes even reducing the need for other medicines (MedCentral, n.d.).

Top Oral Magnesium Types for Pain Relief

There are many magnesium supplements, but some are better absorbed and more effective at targeting pain.

Magnesium Malate: Best for Energy and Chronic Pain

Magnesium malate combines magnesium with malic acid, which helps produce energy. This form is great for people with muscle aches, fatigue, and conditions like fibromyalgia.

• Reduces muscle pain and tiredness.
• Supports energy metabolism without upsetting the stomach.
• Often recommended for chronic fatigue syndrome and ongoing pain.

Clinical notes show that magnesium malate can lower pain in fibromyalgia patients when taken regularly (Jimenez, 2021). It has effective absorption and fewer side effects than some other types (Miye Care, n.d.; Sonoma Sports Chiropractic, n.d.).

Magnesium Glycinate: Ideal for Nerve Pain and Relaxation

Magnesium glycinate is bound to glycine, an amino acid that calms the body. This makes it one of the best for nerve pain, stress, and muscle tension.

• High absorption with little digestive upset.
• Promotes relaxation and better sleep.
• Helps reduce inflammation and supports nerve function.

Chiropractors often recommend glycinate because it relaxes tense muscles, allowing adjustments to work better. It also aids recovery from injuries by lowering stress and improving sleep (North Myrtle Beach Chiropractic, n.d.; Trace Minerals, n.d.).

• Great for nerve-related pain, like sciatica or neuropathy.
• Calms the nervous system without making you sleepy during the day.

Topical Magnesium: Direct Relief for Localized Muscle Pain

Not all magnesium needs to be taken by mouth. Topical forms go straight through the skin to sore areas.

Magnesium Chloride and Sulfate (Epsom Salts)

• Magnesium chloride: Found in sprays, lotions, or oils; absorbs well into the skin for quick muscle soothing.
• Magnesium sulfate, also known as Epsom salts, can be added to baths for full-body relaxation.

These are popular for sore muscles after exercise or for spot relief. Absorption varies by skin type, but many people feel less pain and tension (Health.com, 2024; Healthline, 2023).

Dr. Alexander Jimenez, a chiropractor focused on pain and recovery, has noted that topical magnesium chloride spray can help with chronic muscle and joint pain, including in fibromyalgia cases. One study he cited found better quality of life among women who used a magnesium chloride spray on their limbs (Jimenez, 2024a).

• Benefits of topical use:
  • Bypasses the gut, so no stomach issues.
  • Targets specific sore spots.
  • Good add-on to baths or massages for relaxation.

How Chiropractors Use Magnesium for Better Results

Chiropractors see magnesium as a natural partner to adjustments. It helps muscles stay loose, reduces swelling, and speeds healing.

• Glycinate for calming tense muscles and nerves before or after care.
• Malate for patients with low energy and long-term pain.
• Topical options for direct soothing during recovery.

Sources from chiropractic clinics highlight these forms because they support nerve health, lower inflammation, and improve adjustment outcomes (MN Spine and Sport, n.d.; Sonoma Sports Chiropractic, n.d.).

Dr. Jimenez integrates supplements, such as magnesium, into injury recovery plans. He points out that magnesium supports nerve signaling and muscle relaxation, key for healing after accidents or chronic issues (Jimenez, 2025).

Choosing the Right Magnesium for Your Needs

Pick based on your main symptoms:

• For muscle aches and fatigue (like fibromyalgia): Start with magnesium malate for energy and pain support.
• For nerve pain and relaxation: Go with glycinate for its calming effects.
• For localized muscle soothing: Use topical chloride sprays or Epsom salt baths.

Absorption matters—glycinate and malate are highly bioavailable, while topical avoids gut problems (Trace Minerals, n.d.; Health.com, 2024).

Always check with a doctor before starting, especially if you have health conditions. The safe daily limit from supplements is around 350 mg for adults.

Common Sources and Dosage Tips

Get magnesium from food first: nuts, seeds, leafy greens, and dark chocolate. Supplements fill gaps.

• Typical dose: 200-400 mg elemental magnesium per day.
• Split doses for better absorption.
• Take with food to avoid upset.

Potential Side Effects and Safety

Most forms are safe, but high doses can cause loose stools. Glycinate and malate are gentler. Topical rarely causes issues beyond skin irritation.

Real-World Insights from Experts

Dr. Alexander Jimenez, DC, APRN, FNP-BC, treats many pain cases with integrated care. His observations include using magnesium malate for mitochondrial support in fibromyalgia, which reduces pain and fatigue. He also supports topical magnesium for direct muscle and joint relief (Jimenez, 2021; Jimenez, 2024a).

This approach complements chiropractic work by addressing deficiencies that worsen pain.

Combining Magnesium with Other Habits

For best results:

• Stay hydrated.
• Eat anti-inflammatory foods.
• Add gentle movement or stretches.

Magnesium works well with chiropractic care or physical therapy.

Final Thoughts on Magnesium for Pain

The right magnesium can make a big difference in managing pain naturally. Malate boosts energy for chronic issues, glycinate calms nerves, and topical applications provide quick local relief. Many find relief where other options fall short.

Talk to a healthcare provider to find your best fit. With good choices, magnesium supports easier movement and less pain.

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References

Health.com. (2024). Effective ways to use magnesium for muscle pain. https://www.health.com/magnesium-for-muscle-pain-11712547

Healthline. (2023). Types of magnesium and their benefits. https://www.healthline.com/nutrition/magnesium-types

Jimenez, A. (2021). Migraines & fibromyalgia link to mitochondrial dysfunction. https://dralexjimenez.com/mitochondrial-link-fibromyalgia/

Jimenez, A. (2024a). Magnesium spray for muscle relaxation and pain relief. https://dralexjimenez.com/magnesium-spray-for-muscle-relaxation-and-pain-relief/amp/

Jimenez, A. (2025). Dr. Alexander Jimenez on chiropractic nutrition for injury recovery. https://dralexjimenez.com/dr-alexander-jimenez-on-chiropractic-nutrition-for-injury-recovery/

MedCentral. (n.d.). Patient with chronic pain is asking about magnesium: Should I recommend? https://www.medcentral.com/pain/alternative-therapies/patient-with-chronic-pain-is-asking-about-magnesium-should-i-recommend

Miye Care. (n.d.). Which types of magnesium is best? https://www.miye.care/en/blogs/le-blog-miye/which-type-of-magnesium-is-best

MN Spine and Sport. (n.d.). Choosing the best magnesium supplement: A complete guide. https://mnspineandsport.com/choosing-the-best-magnesium-supplement-a-complete-guide-for-sleep-muscle-cramps-digestion-and-more/

North Myrtle Beach Chiropractic. (n.d.). Benefits of magnesium glycinate for chiropractic patients. https://nmbchiro.com/benefits-of-magnesium-glycinate-for-chiropractic-patients/

Sonoma Sports Chiropractic. (n.d.). Magnesium & chiropractic. https://sonomasportschiro.com/blog/magnesium-chiropractic

Trace Minerals. (n.d.). Magnesium and nerve pain: Choosing the right supplement. https://www.traceminerals.com/blogs/post/which-magnesium-is-best-for-nerve-pain