Magnesium is essential for muscle function, cellular energy, and repairing tissue—but if you take it for recovery, when should you expect to feel the difference?

To get clarity on timing, dosing, and the best forms of magnesium for your muscles, we spoke with Reuben Chen, MD , a board-certified sports medicine physician and chief medical officer at Sunrider International.

*This interview has been edited and condensed for clarity.

Q: How long do you need to take magnesium to see improvement in muscle recovery?

Chen : Most people start noticing reduced muscle soreness and faster recovery within one to four weeks of consistent daily magnesium supplementation.

If you’re severely deficient, you might feel some changes sooner. For example, you may feel a difference in exercise-induced cr

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