Magnesium - Perfect for Muscle Recovery
Do you exercise often? Okay, let’s be realistic for anyone still ‘getting to’ your new year’s resolution eight months on; do you exercise a little? Whether you're serious about building a gym bod, a social gym junkie, a hobbyist exerciser, or still breaking in those runners you got for Christmas, at some point I bet you experience sore or tight muscles. This could simply be a result from a lack of magnesium and not just from working yourself to the bone at the gym. Luckily, the solution to this agonising 2 days of "I can't sit, I can't stand, I can't walk" muscle pain could be actually very simple.
So, what does magnesium have to do with muscle recovery?
As the second most abundant element within our cells, and the fourth richest positively charged ion in our bodies, magnesium is indeed pretty important for hundreds of functions  . In exact relation to muscle recovery, magnesium can help to loosen tight muscles and prevent cramps, which is often a result of a build-up of lactic acid that causes the tightness and discomfort. Magnesium boosts the body’s ability to produce enhanced Insulin-like Growth Factor (IGF-1), which fundamentally stimulates the development and strength of your muscles. In addition, an important energy store for our body, adenosine triphosphate (ATP), is manufactured with the aid of magnesium.
What is the recommended daily intake (RDI) of magnesium?
The recommended daily intake of magnesium for men and women is: .
- Men: 400 to 420 mg per day
- Women: 310 to 320 mg per day
- Pregnant Women: 360 to 400 mg per day
What are some good sources of magnesium?
Magnesium-rich foods were once much easier to come by than they are nowadays. Due to industrialised agriculture and our ever-changing diets, often we don’t achieve the recommended daily allowances for magnesium. Factors such as the fertilisers and pesticides used on food sources have an impact on the amount of magnesium found in foods .
Some foods that contain magnesium include:
- Beans and nuts
- Wholegrains like brown rice and whole wheat bread
- Green leafy vegetables
It has been noted through science that consuming magnesium-rich foods may not be a reliable enough source alone to provide sufficient magnesium levels. Other foods that you eat, and your lifestyle choices, also has a direct impact on your magnesium levels.
The phosphates in these beverages bind with the magnesium and render it unavailable for use.
Snacks like cakes, pastries, processed foods, and deep-fried morsels that contain refined sugar, can cause the body to excrete magnesium through the kidneys.
Caffeine contained in food and drinks, like coffee, tea and sodas, can cause the kidneys to let go of more magnesium, resulting in lower levels within your body.
Increased Levels of Stress
If you are feeling a little on the anxious side or succumbing to physical or emotional stress, your body will require more magnesium to repair such conditions, and this may lead to a magnesium deficiency.
What are some common symptoms of low magnesium?
Some symptoms of a low magnesium intake can manifest as muscle cramps and spasms, anxiety, poor-quality sleep, facial tics or involuntary eye movements, and chronic pain.
With a western diet usually containing processed foods and various other magnesium-lowering factors, it can often be a good idea to include some quality magnesium supplements into your diet and lifestyle. Our philosophy at EarthSource is to share some of the amazing wonders of nature that can help to make you feel great. EASE Magnesium Spray could just very well be that bottle of magic you exercise junkies (or getting-there peeps) have been missing.
EASE Magnesium spray is a topical magnesium supplement that enters your bloodstream through your skin. Each spray delivers approximately 25 mg of magnesium chloride hexahydrate, which helps to ease your aches and pains. Regular use can restore magnesium levels and promote calcium absorption. Unlike other transdermal magnesium products, EASE does not cause any discomfort on the skin.
If you haven’t discovered the benefits of magnesium for muscle recovery and general good health, now would be a great time to get on board. Take action today for a real feeling of muscle refreshment tomorrow. Click here to find out more about EASE Magnesium.
- Dean C. The Magnesium Miracle. New York: Ballantine Books; 2007
- Fox C, Ramsoomair D, Carter C. Magnesium: Its Proven and Potential Clinical Significance. Southern Medical Journal. 2001;94(12).
- Australian Government NHMRC: Nutrient Reference Values – Magnesium
- Ancient Minerals by Enviromedica: The bad news about magnesium food sources