Do your muscles need Magnesium?

Magnesium is an essential mineral that participates in hundreds of enzymatic reactions in our body. It plays a pivotal role in energy production, protein (muscle) synthesis, fatty acid metabolism, muscular contraction, muscular relaxation and the integrity of our bones.

The energy factories in our muscle cells, known as mitochondria, carry out the uptake and accumulation of magnesium in our body. If the mitochondria have an adequate supply of magnesium, the body is able to quickly lower lactic acid build up and slow the rate of muscular fatigue. This is a very important process during long periods of physical activity and prolonged periods of static posture such as sitting or standing. By aiding the delivery of energy and oxygen to working muscles, magnesium assists the body to manage muscle fatigue, muscle soreness, muscle cramp and muscle spasm.

Deficiency of magnesium has been shown to increase the production of inflammatory chemicals, which activate pain receptors known as ‘nociceptors’. It is widely accepted that conditions such as migraine headache, fibromyalgia, muscular cramp and chronic fatigue syndrome are linked to magnesium deficiency, and management often involves magnesium implementation. It is also prescribed to professional athletes or those who engage in regular physical labour to prevent injury and improve recovery.

A comparison of Melbourne’s drinking water supply^ to other Australian capital cities demonstrates significantly lower levels of magnesium. This in combination with other factors such as poor soil quality and an abundance of processed food in the average diet makes it likely that we are not consuming enough of this essential mineral, which may see a need for supplementation.

Like most nutrients, the body’s daily requirement of magnesium cannot be met from a single food source. Dietary magnesium is found typically in whole grains, nuts, seeds and leafy greens, the riches sources found in pumpkin seeds, almonds, cashews, Brazil nuts, brown rice, wholemeal bread and spinach.

Magnesium supplements are available in most health food stores and pharmacies. We also have an excellent magnesium supplement stocked at McKenzie Chiropractic, Carlton. When choosing a magnesium supplement, ensure that the magnesium is ‘chelated’ (bound to another molecule), as the body best absorbs this form.

The recommended daily intake of magnesium for adults is 350mg/day* for men and women.