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Magnesium for Muscle Recovery

WHAT IS IT AND WHY IS IT IMPORTANT?

Magnesium, an abundant mineral in the body, is naturally present in many foods, added to other food products, available as a dietary supplement, and present in some medicines (such as antacids and laxatives). 

Magnesium is required for energy production, oxidative phosphorylation, and glycolysis. It contributes to the structural development of bone and is required for the synthesis of DNA, RNA, and the antioxidant glutathione. Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes, a process that is important to nerve impulse conduction, muscle contraction, and normal heart rhythm.

Below you will find the RDA for eating or taking Magnesium.

AgeMaleFemalePregnancyLactation
Birth to 6 months30 mg*30 mg*
7–12 months75 mg*75 mg*
1–3 years80 mg80 mg
4–8 years130 mg130 mg
9–13 years240 mg240 mg
14–18 years410 mg360 mg400 mg360 mg
19–30 years400 mg310 mg350 mg310 mg
31–50 years420 mg320 mg360 mg320 mg
51+ years420 mg320 mg

*Adequate Intake (AI)

WHY DO WE AS THERAPIST’S LIKE IT?

Researchers studying marathon runners found magnesium to be the most highly depleted electrolyte in athletes, followed by potassium.

Magnesium, for athletes especially, is a vital mineral required for the mechanism of muscle relaxation to occur.

With a lack of magnesium, our muscles would remain in a permanent state of contraction, which is why this mineral is a particularly important consideration for athletes and the fitness community. The combined factors of stresses placed upon the muscles and the natural loss of electrolytes during exercise means that the replenishment of magnesium for muscles and their recovery is crucial.

Aside from supplements, here are a list of food to better help your muscle relax better.

Approximately 30% to 40% of the dietary magnesium consumed is typically absorbed by the body [2,9].

FoodMilligrams
(mg) per
serving
Percent
DV*
Pumpkin seeds, roasted, 1 ounce15637
Chia seeds, 1 ounce11126
Almonds, dry roasted, 1 ounce8019
Spinach, boiled, ½ cup7819
Cashews, dry roasted, 1 ounce7418
Peanuts, oil roasted, ¼ cup6315
Cereal, shredded wheat, 2 large biscuits6115
Soymilk, plain or vanilla, 1 cup6115
Black beans, cooked, ½ cup6014
Edamame, shelled, cooked, ½ cup5012
Peanut butter, smooth, 2 tablespoons4912
Potato, baked with skin, 3.5 ounces4310
Rice, brown, cooked, ½ cup4210
Yogurt, plain, low fat, 8 ounces4210
Breakfast cereals, fortified with 10% of the DV for magnesium, 1 serving4210
Oatmeal, instant, 1 packet369
Kidney beans, canned, ½ cup358
Banana, 1 medium328
Salmon, Atlantic, farmed, cooked, 3 ounces266
Milk, 1 cup24–276
Halibut, cooked, 3 ounces246
Raisins, ½ cup235
Bread, whole wheat, 1 slice235
Avocado, cubed, ½ cup225
Chicken breast, roasted, 3 ounces225
Beef, ground, 90% lean, pan broiled, 3 ounces205
Broccoli, chopped and cooked, ½ cup123
Rice, white, cooked, ½ cup102
Apple, 1 medium92
Carrot, raw, 1 medium72

*DV = Daily Value. The U.S. Food and Drug Administration (FDA) developed DVs to help consumers compare the nutrient contents of foods and dietary supplements within the context of a total diet. The DV for magnesium is 420 mg for adults and children aged 4 years and older [11]. FDA does not require food labels to list magnesium content unless magnesium has been added to the food. Foods providing 20% or more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet.

This is just food for thought! We are always here to help you feel better. Schedule a massage, stretch, or dry needling session today! Feel Better Faster!

Hadl Clinical Bodywork-3600 Hulen St. Suite B-1 Fort Worth 76107

682-200-9817

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