By: Active Sports Therapy
Magnesium is a mineral that works very hard within our bodies at the cellular level and is part of over 300 biochemical reactions that occur each day. It plays a role in nerve and muscle function, supports the immune system and heart, assists with bone health, regulates the metabolism of nutrients, and much more.
Magnesium deficiency in North America is extremely common. Health Canada recommends that for adult men the RDA is 400-420 milligrams per day and for adult women it’s 310-320 milligrams per day. These are general numbers across populations, so you may find upon research that other sources include factors such as height or weight in their recommendations.
Magnesium deficiency can be linked to a wide variety of symptoms such as chronic pain, irritability, muscle twitches and cramps, fatigue, irregular heartbeats, depression, restless leg syndrome, insomnia and poor sleep quality, and much more. If you are dealing with a recent injury, it’s a good idea to talk to your chiropractor about supplementing magnesium during recovery.
If you’re looking for food sources of magnesium, here are some great options:
- Halibut and Mackeral
- Bran Cereals
- Boiled Spinach
- Pumpkin Seeds
There are several factors that can impair your ability to pull magnesium from the foods you eat. Here are just a few:
- Your diet – drinking soda, carbonated beverages, alcohol, and caffeine can all be related to lowered levels of magnesium
- Stress – which can lower your bodies’ ability to use magnesium
- Mineral Imbalances – such as excess calcium issues
- Vitamin D deficiencies
- Digestive conditions that limit absorption
At AST we can provide you with recommendations suited to your needs, as well we have a few types of magnesium supplements available at the clinic.
Ancient Minerals Topical Magnesium – This is magnesium that can be sprayed or rubbed on your body and is easily absorbed by the skin. It is a particularly useful method of supplementation for those who have digestive concerns.
Ancient Minerals Salts – Similar to the topical treatment, this is a relaxing way to get additional magnesium by adding the salt to your bath or foot soaks.
Supplements – Talk to your practitioner about whether a supplement is right for you as we do have supplements available as prescribed in either pill or liquid form.
*This blog is not intended to officially establish a physician-patient relationship, to replace the services of a trained physician, naturopathic doctor, physical therapist or chiropractor or otherwise to be a substitute for professional medical advice, diagnosis, or treatment.