Does magnesium help tendonitis? Exploring the science behind supplementation and relief

October 7, 2025 •

4 min read

According to one recent study, athletes experiencing Achilles or patella tendon pain had significantly lower magnesium levels than average, suggesting a crucial link between this mineral and tendon health. This observation raises a fundamental question: does magnesium help tendonitis, and how can supplementation support the body's recovery from this painful condition?

Quick Summary

Magnesium is essential for muscle function and relaxation, and some evidence suggests its anti-inflammatory effects can assist with tendonitis. It is often used as a complementary therapy alongside other treatments to alleviate pain and support tissue recovery.

Key Points

Reduces Inflammation: Magnesium deficiency is linked to chronic inflammation, and supplementation can help regulate this response, which is key for tendonitis recovery.
Promotes Muscle Relaxation: By controlling calcium levels, magnesium helps relax tense muscles and reduce spasms that often accompany and contribute to tendon pain.
Supports Tendon Structure: A healthy magnesium-to-calcium ratio is important for preventing tendon calcification and supporting collagen synthesis, which maintains tendon integrity.
Topical vs. Oral Options: Oral supplements correct a systemic deficiency, while topical applications, like sprays or Epsom salt baths, can provide localized relief for muscle soreness.
Complementary, Not Curative: Magnesium is best used as a complementary therapy alongside established treatments like physical therapy, ice, and rest, rather than as a primary cure for tendonitis.
Requires Professional Guidance: Always consult a healthcare professional before starting magnesium supplements, especially for pre-existing kidney or heart conditions, or if taking other medications.
High Absorption is Key: Forms like magnesium glycinate and malate offer high bioavailability for effective systemic absorption.

The Scientific Basis for Magnesium and Tendon Health

Magnesium is an essential mineral involved in over 300 biochemical reactions in the human body, playing a critical role in muscle and nerve function, protein synthesis, and energy production. The potential benefits of using magnesium to manage tendonitis symptoms are rooted in its fundamental physiological roles.

Cellular Function and Inflammation Reduction

One of the primary ways magnesium may benefit tendonitis is through its anti-inflammatory effects. Magnesium deficiency has been linked to chronic, low-grade systemic inflammation by increasing pro-inflammatory cytokines and activating key inflammatory pathways. By maintaining optimal magnesium levels, it may help regulate this inflammatory response, a critical factor in tendonitis recovery.

Muscle and Nerve Modulation

Tendons connect muscle to bone, and inflammation in the tendon often leads to protective muscle guarding or spasms in the surrounding area. Magnesium helps regulate calcium levels, which are vital for muscle contraction and relaxation. In cases of magnesium deficiency, calcium levels can rise, leading to uncontrolled muscle contraction and cramping. By promoting proper muscle relaxation and nerve signaling, magnesium can reduce the secondary pain and tension associated with an inflamed tendon.

Tendon Healing and Tissue Integrity

Magnesium's influence extends to the health and integrity of connective tissues. Studies have shown that an imbalance in the magnesium-to-calcium ratio can be linked to heterotopic ossification, or calcification of the tendons. By helping to maintain a healthy mineral balance, magnesium can potentially prevent this pathological tissue change and support the overall structure and function of the tendon. Magnesium is also a cofactor in collagen synthesis, the primary protein that provides strength to tendons.

Forms of Magnesium for Tendonitis

Magnesium can be taken in various forms, including oral supplements and topical applications. The choice of form often depends on the user's specific needs, including addressing a systemic deficiency versus localized muscle relief.

Oral Magnesium Supplements

For systemic effects, oral supplementation is required to raise overall body magnesium levels. The bioavailability of the supplement—how well the body absorbs it—varies by type.

Magnesium Glycinate: A chelated form known for high absorption and gentleness on the digestive system, making it a good option for systemic deficiency.
Magnesium Malate: Combines magnesium with malic acid, which is known for boosting energy and potentially easing muscle soreness, making it popular for those with chronic pain.
Magnesium Citrate: Highly soluble and quickly absorbed, this form can have a laxative effect, but it is also effective for addressing deficiency.

Topical Magnesium Applications

Topical magnesium is applied directly to the skin for localized absorption, which can be useful for targeting a specific area of pain or muscle tension.

Magnesium Oil/Spray: A concentrated solution of magnesium chloride that is sprayed and massaged onto the skin. It is often used for muscle relaxation and can be beneficial for managing localized soreness.
Epsom Salt Baths (Magnesium Sulfate): Soaking in a warm bath with Epsom salts is a well-known method for muscle relaxation and easing tension.

A Comparison of Magnesium Forms for Tendonitis Relief


Feature	Oral Supplement (e.g., Glycinate)	Topical Application (e.g., Oil/Spray)
Absorption	Systemic absorption throughout the body via the intestinal tract. Chelated forms offer high bioavailability.	Localized absorption through the skin. Some studies conflict on the degree of systemic absorption, but it can be effective for localized muscle issues.
Primary Goal	Correcting an underlying magnesium deficiency to address systemic causes of inflammation and muscle tension.	Providing localized relief for muscle soreness, cramps, and tension directly around the affected tendon.
Onset of Effect	Gradual, building up over time as systemic levels are restored.	Can provide a more immediate sense of localized relief or relaxation.
Best for	Addressing chronic tendon pain and stiffness potentially linked to a deficiency.	Managing acute, localized muscle cramps and soreness around the tendon.
Side Effects	Higher doses can cause digestive distress like diarrhea, cramps, and nausea.	Minimal systemic side effects. Skin irritation may occur for some individuals.

Efficacy and Best Practices

While there is promising data on magnesium's anti-inflammatory and muscle-relaxing properties, clinical evidence specifically examining its effects on tendonitis is limited and more research is needed. Therefore, magnesium should be viewed as a complementary rather than a primary treatment for tendonitis.

Here's how to integrate magnesium into a holistic recovery plan:

Consult a Healthcare Provider: Always speak with a doctor or physical therapist before beginning any new supplement regimen, especially if you have pre-existing conditions like kidney or heart disease, or are taking other medications.
Maintain a Balanced Diet: Incorporate magnesium-rich foods such as leafy green vegetables, nuts, seeds, and whole grains to support overall mineral levels.
Consider a Combination Approach: Pairing oral magnesium supplementation with other proven treatments, including rest, cold therapy, physical therapy exercises, and appropriate anti-inflammatory medication, offers the most comprehensive path to recovery.
Choose the Right Form: Tailor your magnesium intake to your needs. If you suspect a systemic deficiency, oral supplementation with a highly bioavailable form is appropriate. For targeted, localized muscle pain, topical applications can offer effective relief.

Conclusion

While not a standalone cure, the evidence suggests that magnesium can be a valuable adjunctive therapy for tendonitis due to its ability to help reduce inflammation, relax muscles, and support the structural integrity of connective tissues. A magnesium deficiency can exacerbate the symptoms of tendonitis, and ensuring adequate levels through diet and targeted supplementation can support the healing process. By understanding the different forms of magnesium and how they can be applied, individuals can have an informed conversation with their healthcare provider to integrate this vital mineral into a comprehensive recovery plan.

Outbound Link

For more information on the role of magnesium in pain management, including its mechanism of action, refer to the resources provided by the National Institutes of Health.

This content is for informational purposes only and does not constitute medical advice. Please consult a healthcare professional before making any changes to your treatment plan.

Frequently Asked Questions

While not a primary treatment, magnesium can be a helpful complementary therapy for tendonitis due to its anti-inflammatory properties, muscle-relaxing effects, and role in connective tissue health. It is particularly useful if a magnesium deficiency is contributing to the symptoms.

Yes, some evidence suggests a link between magnesium deficiency and tendon problems. Lower magnesium levels have been reported in athletes with tendon issues, and magnesium imbalance can contribute to inflammatory and calcification processes affecting tendons.

Topical magnesium, such as oil sprays or Epsom salt baths, can be effective for localized muscle relaxation and soreness that often occurs alongside tendonitis. However, its effectiveness for treating the underlying tendon inflammation is not as well-established as systemic therapy for a deficiency.

For systemic benefits, highly absorbable forms like magnesium glycinate and magnesium malate are often recommended. Magnesium malate may be particularly beneficial for muscle soreness and energy, making it a popular choice for active individuals with tendon pain.

Common side effects of oral magnesium supplements can include digestive issues like diarrhea, nausea, and stomach cramps, especially at higher doses. Topical applications generally have fewer systemic side effects, though skin irritation may occur.

Magnesium should be used as part of a comprehensive recovery strategy that includes rest, physical therapy, and anti-inflammatory measures. It is important to consult a healthcare provider to determine the appropriate dosage and form and to ensure it complements other prescribed treatments.

Yes, magnesium can help with pain by relaxing tense muscles that surround the inflamed tendon and potentially by blocking NMDA receptors, which are involved in pain signaling. This can provide an analgesic effect, though more clinical research is needed.