As you are aware, at Ellenbrook Physiotherapy we encourage people to have an active lifestyle. Sometimes, this is in the way of completing your rehabilitation program, sometimes it’s to assist with your general health and well being. Whatever the reason, by completing a resistance-training program (pilates, gym, strength and conditioning, bootcamps, F45 and Crossfit) it is not uncommon that your muscles become achy. In fact, we are more satisfied when it does happen because it tells us you have worked to a high intensity. But just like a car needs to be serviced once it racks up a few miles, our body requires dedicated maintenance. One supplement that can help with keeping your ‘car’ running well is magnesium.
WHAT DOES IT DO?
Magnesium is an essential mineral in the body that can help us to both perform better AND recover quicker. It does so by:
- Assisting in converting food to energy
- Helping the body to create new protein from amino acids (the building blocks for making muscle)
- Assisting in the contraction AND relaxation of muscles (improves their performance and recovery)
- Helping the nervous system with the transmission of neural messages throughout the body
There have also been reported links between magnesium and the management of diabetes (Type 2), depression, lowering blood pressure, improving the quality of our sleep and preventing migraines. Although anecdotally, magnesium sounds like a fantastic adjunct to many issues, the evidence surrounding these claims is varied and so we encourage a discussion with your GP to determine if magnesium could be a beneficial supplement for you.
WHERE CAN WE GET IT?
Magnesium is a naturally occurring element within the body and is also a naturally occurring mineral in many foods that include green leafy vegetables, legumes, vegetables, fish (salmon, tuna), whole grains, nuts and seeds, tofu and amazingly – DARK CHOCOLATE! This list is by no means exhaustive.
It is also available in supplement form either as a tablet or powder to be added to your drink. The other available option is a magnesium spray. This is often applied to the sole of the foot due to the sensitivity of the skin and good absorption ability. Evidence is unclear as to which form may be best. The downside to magnesium is that it can result in an upset tummy and diarrhea if the dose is in excess to what the body can tolerate.
HOW MUCH DO WE NEED?
The recommended daily intake of Magnesium is between 310mg and 420mg. This figure varies depending on the age and gender of each person. Please also be aware that people with medical conditions may need to discuss with their GP or Specialist about what is the correct dose for them or if there is any interaction with other medication they may be taking!
Ciara Conway
Physiotherapist
