Are you having a tougher time bouncing back? Are your muscles sore or even cramping? Does recovery take just a little longer? I’ll stop with the questions so as to avoid sounding like an infomercial; but if you responded with a “yes,” to any of the above, there’s a chance that increased Magnesium could be the “cure.”
Magnesium is considered one of the 7 essential macrominerals needed in our daily intake. This simply means that we need 100 mg/day or more of this essential component, (medicalnewstoday.com). With such a large dosage, it’s no wonder that such a large percentage of our society is lacking.
I have attached the recommended daily intake table from medicalnewstoday.com, if you’d like to see where you fall:
| Age | Male | Female |
| 1–3 years | 80 mg | 80 mg |
| 4–8 years | 130 mg | 130 mg |
| 9–13 years | 240 mg | 240 mg |
| 14–18 years | 410 mg | 360 mg |
| 19–30 years | 400 mg | 310 mg |
| 31–50 years | 420 mg | 320 mg |
| 51+ years | 420 mg | 320 mg |
Undoubtedly, you’ve heard of magnesium, whether it be on the back of a supplement label, or under the nutrition facts on nearly any sports beverage. The reason for this is its crucial role in the following physiological elements of our daily lives: bone health, cardiovascular health, diabetes, severe headaches, PMS, anxiety, (medicalnewstoday.com) and the list goes on.
If you are low in magnesium, you may experience fatigue, nausea, and a loss of appetite. However, if you are EXTREMELY low in Mg, then you may even notice personality changes, numbness, or muscle cramps (medicalnewstoday.com). The lattermost is what happened to me when I was coaching and training at Orangetheory fitness in addition to competing in CrossFit. Both are High Intensity Interval Training (HIIT) protocols and I did not realize how low my levels were until one day on the treadmill where my legs cramped up severely and effectively quit working. I implemented a GNC BCAA with elevated levels of Magnesium and *Wala. * The cramps ceased and recovery dramatically improved.
Muscle cramps and/or tightness doesn’t need to be confined to athletic performance, however. If you find yourself struggling to move around a little more than you used to, in your “prime,” considering incorporating some Mg high foods into your daily regimen. Those foods include nuts and seeds, legumes, green and leafy veggies, seafood, and even the occasional chocolate, (uofmhealth.org). I wish I had known as much about the importance of nutrition during that stage of my life. If you have done this, and the cramping and soreness remains, THEN consider adding a good multivitamin with a substantial percentage of your RDI for magnesium.
If you have implemented these two suggestions, and you “feel” and move better, let Dr. Gina and I know! It is so cool to hear about patients taking ownership over the controllables in their lives and progressing!
For the remainder of this month, our magnesium supplements will be 10% off!
-Brock, Health 1st Chiropractic CA
Bibliography:
Healthwise Staff. (2019, August 21). Minerals: Their Functions and Sources. Retrieved June 20, 2020, from https://www.uofmhealth.org/health-library/ta3912
Magnesium: Health benefits, deficiency, sources, and risks. (n.d.). Retrieved June 20, 2020, from https://www.medicalnewstoday.com/articles/286839