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.
|Birth to 6 months||30 mg*||30 mg*|
|7–12 months||75 mg*||75 mg*|
|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||400 mg||360 mg|
|19–30 years||400 mg||310 mg||350 mg||310 mg|
|31–50 years||420 mg||320 mg||360 mg||320 mg|
|51+ years||420 mg||320 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.
|Pumpkin seeds, roasted, 1 ounce||156||37|
|Chia seeds, 1 ounce||111||26|
|Almonds, dry roasted, 1 ounce||80||19|
|Spinach, boiled, ½ cup||78||19|
|Cashews, dry roasted, 1 ounce||74||18|
|Peanuts, oil roasted, ¼ cup||63||15|
|Cereal, shredded wheat, 2 large biscuits||61||15|
|Soymilk, plain or vanilla, 1 cup||61||15|
|Black beans, cooked, ½ cup||60||14|
|Edamame, shelled, cooked, ½ cup||50||12|
|Peanut butter, smooth, 2 tablespoons||49||12|
|Potato, baked with skin, 3.5 ounces||43||10|
|Rice, brown, cooked, ½ cup||42||10|
|Yogurt, plain, low fat, 8 ounces||42||10|
|Breakfast cereals, fortified with 10% of the DV for magnesium, 1 serving||42||10|
|Oatmeal, instant, 1 packet||36||9|
|Kidney beans, canned, ½ cup||35||8|
|Banana, 1 medium||32||8|
|Salmon, Atlantic, farmed, cooked, 3 ounces||26||6|
|Milk, 1 cup||24–27||6|
|Halibut, cooked, 3 ounces||24||6|
|Raisins, ½ cup||23||5|
|Bread, whole wheat, 1 slice||23||5|
|Avocado, cubed, ½ cup||22||5|
|Chicken breast, roasted, 3 ounces||22||5|
|Beef, ground, 90% lean, pan broiled, 3 ounces||20||5|
|Broccoli, chopped and cooked, ½ cup||12||3|
|Rice, white, cooked, ½ cup||10||2|
|Apple, 1 medium||9||2|
|Carrot, raw, 1 medium||7||2|
*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 . 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!
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