Do Magnesium Gels Aid Recovery? A New Study Examined

Topical magnesium creams and gels are often marketed as recovery tools — promising reduced soreness and faster muscle repair. For powerlifters managing high training stress with the barbell, that sounds appealing.

A recent controlled study put that claim to the test.

Participants applied either a magnesium gel or a placebo gel to their thighs before and after a 40-minute downhill treadmill run — a protocol designed to create muscle soreness through eccentric loading. Researchers measured:

• Perceived muscle soreness

• Peak isometric knee extensor strength

• Creatine kinase (a blood marker linked to muscle damage)

Measurements were taken before exercise, immediately after, and again at 24 and 48 hours.

The result: no significant difference between the magnesium gel and the placebo. Soreness, strength loss, and muscle damage markers were similar in both groups.

While treadmill running isn’t the squat, bench press, or deadlift, eccentric muscle stress is common across training styles. Based on this study, topical magnesium did not meaningfully improve recovery compared to placebo.

It’s still just one study. Different populations, protocols, or longer-term use could yield different outcomes. And individual perception always plays a role in recovery.

For powerlifters spending carefully, magnesium gel shouldn’t replace the basics: smart programming, sleep, sufficient calories and protein, and hydration.

Recovery depends on consistent habits, with other factors playing a supporting role. As new research emerges, we’ll continue reporting it so powerlifters can make informed decisions with their training — and their money.

Exclusive Powerlifting.com content drawing on published research and industry expertise to ensure accuracy and relevance for powerlifters. Certain statements in this article represent the author’s perspective and may not reflect the views of Powerlifting.com.