Magnesium: The Essential Mineral Every Active Person Probably Needs More Of

Nov 12

Written By Fuel

For those committed to maintaining an active lifestyle, magnesium is a key mineral that can significantly impact both performance and long-term healthspan. Healthspan refers to the years of life spent in good health, free from chronic disease or debilitating conditions. Magnesium supports many aspects of healthspan by improving muscle recovery, energy production, stress resilience, and even cardiovascular health. Below, we’ll explore how magnesium works to support healthspan and provide dosing suggestions based on different dietary habits.

How Magnesium Supports Healthspan

Magnesium is involved in hundreds of biochemical processes essential for maintaining vitality as we age. Here’s how it supports healthspan specifically:

1. Muscle Health & Recovery: Magnesium aids in muscle relaxation and reduces cramping, especially important for those engaging in regular physical activity. Over time, this protection against muscle strain and injury preserves mobility, which is essential for maintaining independence and a high quality of life as we age.

2. Energy Production & Metabolic Health: Magnesium plays a key role in ATP (adenosine triphosphate) production, which fuels all cellular activities, including energy metabolism. By supporting metabolism, magnesium contributes to sustaining energy levels, reducing fatigue, and promoting a healthy weight, all crucial factors for a long healthspan.

3. Cardiovascular Health: This mineral helps regulate blood pressure and supports vascular health. Adequate magnesium intake has been linked to a lower risk of heart disease, helping to protect your healthspan by reducing the likelihood of cardiovascular issues.

4. Brain Health & Stress Reduction: Magnesium supports healthy brain function and neurotransmitter balance, helping to reduce stress and improve sleep quality. Quality sleep and stress resilience are foundational for maintaining mental clarity and emotional stability over the years.

Dosage Recommendations Based on Diet

Your magnesium needs can vary based on your diet. Whole foods are rich in magnesium, but even those with a balanced diet may not meet the optimal intake for active, healthspan-focused lifestyles.

1. If You’re Already Eating Mostly Whole Foods

If you regularly consume leafy greens, nuts, seeds, legumes, and whole grains, you’re likely getting a decent amount of magnesium naturally. A whole-foods-based diet typically provides around 150-300 mg of magnesium daily. However, this may still fall short of optimal intake, especially for those with an active lifestyle.

• Suggested Supplement: 100-200 mg of supplemental magnesium daily can help fill in the gaps. AOR’s Advanced Magnesium Complex®, with 100 mg per capsule, is ideal for this purpose. Taking 1-2 capsules daily can help you reach the recommended range of 310-420 mg per day, especially important if you’re engaged in regular physical activity.

2. If You Rarely Eat Whole Foods

If your diet is light on whole foods and consists more of processed options, it’s likely you’re not getting enough magnesium naturally. Processed foods are typically low in magnesium, and those who rarely eat whole foods may only get 50-150 mg of magnesium from their diet.

• Suggested Supplement: For those in this category, a daily supplement of 300-400 mg of magnesium is recommended. Combining 3 capsules of AOR’s Advanced Magnesium Complex® (300 mg) with 3 capsules of AOR Ortho Core® (105 mg) would provide approximately 405 mg of magnesium. This combination offers a robust intake for those needing extra support.

Magnesium for Long-Term Healthspan with AOR Products

AOR’s Advanced Magnesium Complex® provides multiple forms of magnesium, ensuring high bioavailability for effective absorption and utilization by the body. Ortho Core®, a comprehensive multivitamin/mineral supplement, includes magnesium as well as a range of vitamins and antioxidants that synergize to support overall healthspan.

Whether you’re consistently eating whole foods or just beginning to incorporate more magnesium into your lifestyle, these AOR products offer reliable ways to support muscle function, energy, heart health, and brain function—all pillars of a longer, healthier life.

Taking steps today to ensure adequate magnesium intake can help you build a stronger foundation for health, energy, and resilience in the years to come. As always, consult a healthcare professional before beginning a new supplement regimen, especially if you have underlying health conditions.

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