If you work out, you need magnesium: It promotes recovery after strenuous exercise

Magnesium is an essential nutrient that plays an important role in muscular health and recovery. After a grueling workout, you need to replenish your electrolytes and magnesium levels.

Magnesium and muscle recovery

In a study involving marathon runners, researchers discovered that magnesium was the most highly depleted electrolyte in the participants, with potassium a close second.

Athletes require magnesium because the mineral is essential for muscle relaxation. If you don’t have enough magnesium, your muscles will remain in a permanent state of contraction. This is why magnesium deficiencies cause cramps.

During intense physical activity, your muscles experience stress and your body naturally loses electrolytes. Replenishing your magnesium levels will help your muscles recover faster.

Magnesium has properties that aid in muscle recovery after exercise. As an anti-inflammatory, magnesium helps minimize any swelling, joint pain and other post-workout inflammation.

Magnesium also helps your body absorb calcium, which is needed by your bones and plays an important role in nerve function.

If you don’t get enough magnesium from your diet, your blood calcium levels will become elevated. This may cause heart problems and poor bone health. A long-term magnesium deficiency may also result in osteoporosis, especially in women.

The symptoms of magnesium deficiency

More than 60 percent of Westerners are magnesium deficient. Low levels of the nutrient are very common among hospitalized patients. Research shows that nine to 65 percent of patients suffer from magnesium deficiency.

Experts note that deficiency may be caused by either disease, drug use, impaired digestive function or inadequate magnesium intake.

About 30 percent of the U.S. and U.K. population consume less magnesium than the recommended daily intake.

Symptoms of low-level magnesium deficiency include:

Muscle spasms
Muscular symptoms (e.g., cramping)
Prolonged muscle soreness
Tension without improvement or recovery

Mild magnesium deficiency can also cause symptoms like:

Anxiety
Difficulty sleeping
Inability to relax

Cellular testing is necessary to accurately determine if you have a mild deficiency since 0.3 percent of your body’s magnesium is stored in your blood serum.

Superfoods that will help boost your magnesium levels

You can request for a blood test to determine your the levels of magnesium in your blood serum. It is also a good way to know if you are in need of supplementation.

Patients diagnosed with a magnesium deficiency or those with digestive issues that affect nutrient absorption may benefit from taking a high-quality oral supplement. If you’re not used to taking dietary supplements, consult your physician to determine possible drug or allergic interactions, as well as appropriate dosage.

Alternatively, you can add the following magnesium-rich superfoods to your diet:

Bananas
Cocoa
Dark chocolate
Dark green leafy vegetables (e.g., spinach)
Dried apricots
Dried pumpkin seeds
Fish
Grains
Legumes
Natural yogurt
Nuts and seeds

You can also consume drinks designed to replenish electrolytes lost during exercise. However, make sure that these beverages don’t have added sugars and contain sufficient amounts of magnesium. (Related: Eat these 6 magnesium-rich foods to boost your overall health.)

Transdermal magnesium for muscle recovery

Another way for you to replenish lost magnesium is by using topical products.

Transdermal products like bath salts, lotions and sprays allow your skin to absorb magnesium for immediate assimilation by your muscles. Topical products suit those with long-term magnesium deficiency and are also great for helping sore muscles recover after intense sports or workouts.

Magnesium is an essential mineral your body needs. Getting enough magnesium from your diet or taking supplements is crucial for muscle recovery and for your overall well-being.

Zoey Sky

Sources include:

SportsInjuryClinic.net

Healthline.com

Shape.com

Published by dreddymd

Dr Eddy Bettermann MD focus on Biological Medicine (Biologische Medizin) #Biological #Medicine #videos http://bit.ly/2LF3Ro3, Darkfield Microscopy (Dunkelfeld Mikroskopie), Orthomolecular Medicine (Orthomolekulare Medizin), Ayurvedic Medicine (Ayurveda), Psychosomatic Medicine (Psychosomatische Medizin), raw food (Rohkost), fasting (Fasten): Our primary integrative medicine goal is the maintenance of your health and wellness, and we are committed to safe and effective healthcare. Our specialties include online integrative medicine education by alternative doctor: food and allergy management through the use of Integrative medical therapy, Environmental Medicine, General Family Medicine, Ayurveda, Panchakarma, Chronic Fatigue, ADHD, autism, Fibromyalgia, Yeast/Fungus related diseases – Candidacies, mercury dental replacement and detoxification, Natural Thyroid Replacement, Weight loss, Lyme Disease, Irritable Bowel Disease, Attention Deficit Disorder, Pervasive Developmental Disorders, Multiple Chemical Sensitivities, Addiction related programs, Intestinal Dysbiosis, as well as trigger point therapy using Neural Therapy. Dr. Eddy Bettermann MD, physician from Germany, consultant and teacher in biological medicine, especially dark field microscopy known as Live Blood Analysis in Thailand, Malaysia, Hong Kong, Singapore and the Philippines. But he lecture also in the USA, Canada and the U.A.E. He speaks english and german. https://dreddymd.com/2017/01/17/the-interactive-live-blood-cd-and-the-certified-training-live-blood-analysis-online-course/ https://dreddymd.com/courses/ https://dreddymd.com/2017/01/17/live-blood-microscopy-analysis-darkfield-course/ “Let thy Food be thy Medicine and thy Medicine be thy Food.” — Hippocrates Physician Member of the Medical Board at AOX Singapore, Medical Doctor at Nurse Mobile Clinic and Physician at DrEddy Clinic Our Mission: The mission of the Integrative Medicine is to search for the most effective treatments for patients by combining both conventional and alternative approaches that address all aspects of health and wellness – biological, psychological, social and spiritual. Biological Medicine is a big part of my work and so is Dark field Microscopy, what I use in my daily practice and what I teach more then 15 years in Asia and around the world: Live Blood Analysis in dark field based on Haematology. We utilize Live blood analysis since 2004, conventional as well as specialty laboratories for a thorough diagnostic work up of the disease in question. Our integrative medicine treatment regimens are especially unique and are tailored specifically to the individual needs of each patient. Our Mission: don’t harm, prevent, use food as medicine We are a reliable partner for integrative medicine in Medical Spa & Clinic Development and integrative medicine Education Training for alternative doctors – we bring different holistic approaches, like Integrative Medicine, Traditional Chinese Medicine and Ayurveda Medicine together. On your request we offer our service in your place as well. Heavy metal poisoning Heavy metal poisoning is much more common than most people realize, and if you’re thinking that it doesn’t apply to you because you haven’t been exposed to any, think again. If you’ve eaten fish regularly, had amalgam fillings, received vaccinations, drank contaminated water, or done industrial or agricultural work or pharmaceutical manufacturing, there’s a good chance that you have a fair amount of toxic metals in your system.. We are here to help and to educate! Wishing your health and happiness Dr Eddy Bettermann MD We are affiliated The Wellness Company https://bit.ly/3V726zc The Wellness Company Coupon for membership, supplements, doctor appointment, online consultation https://bit.ly/3V5NsIy DrEddyClinic is affiliate of Amazon and get commission for the products, which we recommend https://www.amazon.com/shop/dreddyclinic , same as GlobalHealing https://dreddymd.com/shop/supplements/ View all posts by dreddymd