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Magnesium, Muscles & Massage, Oh My!
- Adrienne Osborn
- Apr 10
- 2 min read
Every athlete, performance enthusiast, and biohacker in the world has been looking at magnesium lately. Why? It is one of the most important minerals in the human body. Muscle and nerve function, the regulation of inflammation, bone health, immune function, blood sugar control, protein synthesis, metabolism, and cardiovascular health (it helps regulate blood pressure) are just a few of the areas affected by your magnesium levels and intake. What does massage have to do with magnesium? A lot actually, and there’s a holistic synergy that can be realized by combining massage and magnesium.
Magnesium is especially important in your muscles. The National Institute of Health states that “In the absence of adequate magnesium levels, the entire organism is impacted, as no other chemical element can effectively assume its multifaceted roles. Notably, skeletal muscle houses approximately 20% of the body’s total magnesium (Souza, et al, 2023).” More importantly, the NIH notes that most American diets are magnesium deficient! Low magnesium levels can even tank yoWhatur vitamin D levels (Souza, et al, 2023).
What might low magnesium look and feel like? Muscle cramping, muscle soreness that lingers longer than typical, numbness/tingling in the hands and feet, weakness, fatigue, high blood pressure, heart palpitations, and brain fog are just a few clues that you may not be getting enough magnesium in your diet according to the NIH. Don’t guess and diagnose yourself, see your doctor and consult with a nutritionist. Your health is worth it. So what does all this mean for you? If your magnesium levels aren’t optimal, your muscle health won’t be either. The same goes for your recovery and workout sessions. “Mg increases glucose and pyruvate levels in blood, muscles, and brain, decreasing and delaying the accumulation of lactate concentrations in blood and muscles during exercise [14, 15]. This role of Mg is pivotal in glucose homeostasis, enhancing recovery and increasing performance (Chen, et al, 2024).” What does this mean in English? It means that magnesium is crucial to your health, muscles, brain, recovery, and workouts.
How can you make sure that you’re getting enough magnesium so that your health and body are in optimal condition? Obviously nutrition is critically important and addressing any concerns with a qualified nutrition/healthcare practitioner is the way to go. Some magnesium rich foods to consider include nuts like cashews & almonds, legumes like black beans, leafy greens, and grains like quinoa. Additionally, Integrated Bodywork is adding a massage and two body treatments which feature magnesium. In April you will find a Magnesium Recovery Massage featuring a unique magnesium & arnica cream, an Exfoliating Mineral Body Scrub featuring magnesium sulfate, and a Magnesium Mud Body Mask with Dead Sea Mud, minerals, and you guessed it, magnesium! Happy recovering.
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