Increase your Magnesium Intake for your Joint Health
by Meghan Griech, PT, DPT, cert MDT, CKTP
This article takes 6 minutes to read
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Joint pains are common and affect many adults one way or another. While anyone can be susceptible to joint pain, repetitive activities, athletes, and being over 50 years-old are common risk factors.
Additionally, awkward sleeping position or prolonged postures like sitting sedentary at a desk, and excessive mousing) can cause joint irritation in the wrists, knees, low back, neck, and other joints.
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Often overlooked, Magnesium is part of many processes of the body that are geared toward supporting bones, maintaining cartilage strength, reducing joint pain and inflammation. Vitamins and minerals can positively affect joint health. Calcium has been well documented to have a positive effect on bone health and joint support, but it’s time we think more about Magnesium.
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Magnesium is a heavy hitter within our body. According to the National Institutes of Health (NIH), the mineral has a hand in 300 enzymatic processes in the body. Magnesium is involved in bowel motility (movements of the digestive system), energy production, bone health, and muscle control. This leads to its functions having effects on diabetes, migraines, osteoporosis, metabolism, muscle strength and more.
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Are you getting enough magnesium?
According to the NIH, the recommended daily allowance (RDA) for magnesium is:
- Men 19–30 years old: 400 milligrams (mg)
- Women 19–30 years old: 310 mg
- Men 31+ years old: 420 mg
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How can I increase my Magnesium intake?
There are many ways to ensure that you are getting enough Magnesium. One of the best ways is to include Magnesium-rich foods in your diet. Some examples include:
- Nuts
- Almonds
- Cashews
- Peanuts
- Pumpkin seeds
- Soy Milk
- Peanut butter
- Black beans
- Fish
- Salmon
- Halibut
- Fruits/Vegetables
- Avocado
- Apples
- Carrots
- Bananas
- Potatoes
- Spinach
- Raisins
- Ground beef
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The NIH has identified early signs of magnesium deficiency that you should look for, including: loss of appetite, nausea, vomiting, fatigue, and weakness. As magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and coronary spasms can occur
Magnesium is often overlooked, yet it’s time to pay attention to magnesium; how much you need, how it helps your bones and joints, and how much you are getting. Magnesium has a role in many processes of the body that are geared toward supporting bones, maintaining cartilage strength, reducing joint pain and inflammation.
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*Disclaimer: All information in this article is intended for instruction and informational purposes. The author(s) are not responsible for any harm or injury that may result. This information is used to supplement not replace any advice you were provided from your doctor or another medical health professional. No guarantees of specific results are expressly made or implied with this article.
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