Magnesium: the mineral that boosts your energy and reduces stress!

Do you sometimes feel tired, get cramps, or feel nervous after your workout? What if your body is lacking magnesium? Often underestimated, this mineral is essential to more than 300 reactions in your body — no less!

Why magnesium is your best ally

Magnesium plays a role in:

• Energy production (to help you perform during workouts);
• Muscle contraction and recovery;
• Stress and sleep management;
• Regulating blood sugar levels and blood pressure.

In short: without enough magnesium, your energy drops, your sleep suffers, and your muscles will let you know!

FYI: Daily requirements are 310 mg for women aged 19–30 and 320 mg from age 31 onward, while men need 400 mg between 19–30 and 420 mg after 31.

Where to find it?

To reap all the benefits of adequate magnesium intake, it’s always best to rely on minimally processed foods, which come with other nutrients and antioxidants.

The best sources are simple and tasty:

• Nuts and seeds (like pumpkin seeds — a true superfood!);
• Legumes and whole grains (oats, quinoa, brown rice);
• Dark green vegetables (broccoli, kale, spinach), fruits, and even fish.

For example, one cup of cooked quinoa provides 125 mg of magnesium, while the same portion of white rice contains only about 20 mg. Meanwhile, ¼ cup of pumpkin seeds meets half of a man’s daily requirement and two-thirds of a woman’s — plus, they add 11g of protein, iron, zinc, some fiber, and much more!

Eating a varied, minimally processed diet is key to meeting your magnesium needs!

When a supplement can help

Even with a proper diet, a Canadian survey found that over one-third of adults do not meet the recommended magnesium intake. If you often feel fatigued, stressed, experience cramps, or have sleep issues, a supplement could give you a boost. Note that supplementation up to 350 mg is generally considered safe.

Forms like citrate or glycinate are well absorbed and gentle on the stomach. And the good news: you can get magnesium supplements at our Nautilus Plus gyms!

In summary

Magnesium means:

• More energy
• Less stress
• Better recovery

Eat a balanced diet, stay active, and, if needed, complement your intake with a quality supplement. And don’t hesitate to consult a nutritionist at Nautilus Plus — they can help you adjust your diet and supplements according to your personal needs.

References

Health Canada. (2010, January 27). Do Canadian Adults Meet Their Nutrient Requirements Through Food Intake Alone? [Search; opinion].  

Migraine Canada^TM. (2019, November 2). Navigating the World of Supplements for Migraine

Pickering, G., Mazur, A., Trousselard, M., Bienkowski, P., Yaltsewa, N., Amessou, M., Noah, L., & Pouteau, E. (2020). Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients, 12(12), Article 12.

Magnesium: the mineral that boosts your energy and reduces stress! is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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