Magnesium - How can it help recovery?
Updated: Nov 9, 2019
At Sydney Family Chiropractic you may hear one of our practitioners recommend the use of a magnesium oil.
Here is some general information about magnesium and why it's a very important micronutrient that we can't make, but get through diet and supplementation. Magnesium along with other important micronutrients zinc, copper and iron, is required for use in the human body, to maintain optimal physiological function, and for the maintenance of health.
Why use Magnesium?
We commonly recommend getting most of your magnesium requirements through the use of a good diet, and/or supplementation, to predominantly help with muscle tightness and soreness associated with our activities of daily living. A large number of people we see come through the door are in pain, generally there is associated muscle tightness with joint and nerve dysfunction.
But what else is magnesium used for?
Magnesium is specifically involved in a variety of enzyme systems, and is required in fundamental processes such as nerve function, energy production, muscle contraction, blood glucose control, hormone receptor binding, cardiac excitability, protein synthesis and also nucleic acid synthesis. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637834/ Magnesium has also been shown to help boost exercise performance through the movement of blood sugar into your muscles and disposing of lactate acid (this causes the heavy feeling sometimes associated with exercise, and felt in the muscles).
Magnesium has also been shown to help reduce insulin and stress hormone levels.
Magnesium is involved in brain function and mood, and studies have associated low levels of magnesium, with increased risk of depression.
Low levels of magnesium have been linked with chronic inflammation. Magnesium can help reduce inflammatory markers like CRP.
Magnesium has been shown to help with migraines.
Magnesium has been associated with improving symptoms of Premenstrual syndrome (PMS).
Magnesium is a great help when trying to relax muscles, but as you can see it has plenty of important uses and benefits for us in our ever increasingly busier lives.
The best way to get magnesium is through an improved diet. Some magnesium rich foods include:
Pumpkin seeds: 46% of the RDI in a quarter cup (16 grams)
Spinach, boiled: 39% of the RDI in a cup (180 grams)
Swiss chard, boiled: 38% of the RDI in a cup (175 grams)
Dark chocolate (70–85% cocoa): 33% of the RDI in 3.5 ounces (100 grams)
Quinoa, cooked: 33% of the RDI the in a cup (185 grams)
Almonds: 25% of the RDI in a quarter cup (24 grams)
Cashews: 25% of the RDI in a quarter cup (30 grams)
Mackerel: 19% of the RDI in 3.5 ounces (100 grams)
Avocado: 15% of the RDI in one medium avocado (200 grams)
Salmon: 9% of the RDI in 3.5 ounces (100 grams)
If you have any questions please don't hesitate to contact us at Sydney Family Chiropractic, (02) 8591 7120 or firstname.lastname@example.org
Organic magnesium oil MG Life available for purchase at Sydney Family Chiropractic.
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