Should I Take Magnesium for Plantar Fasciitis & Does it Help?

magnesium for plantar fasciitis

Magnesium is an essential mineral that takes part in more than 300 functions in your body. Unhealthy diet and hectic lifestyle prevent us from getting recommended daily values of many nutrients including magnesium. It’s never too late to change that. This mineral not only supports your overall health and wellbeing, but it also aids plantar fasciitis (PF) management.

Can Magnesium Help with Plantar Fasciits?​

While all benefits of magnesium for plantar fasciitis are still poorly understood, this mineral is extremely important for treatment of this uncomfortable problem. Magnesium breaks down calcium deposits in the body. As you’re already aware, plantar fasciitis is closely associated with heel spurs which are calcaneus in nature. Since the decrease in calcium deposits reduces heel spurs, you experience PF relief.

In addition, magnesium is important for the function of nerves and muscles as well as the entire musculoskeletal system where plantar fascia belongs. Magnesium deficiency promotes inflammation which is also a factor in plantar fasciitis.

How Much Magnesium Should You Be Taking?​

Our body needs specific amounts of nutrients, including magnesium, to function properly. Adequate daily intake of magnesium depends on a person's age and gender. The National Institutes of Health recommends 400-420 mg of magnesium a day to men while women should consume 310-320 mg. Pregnant women need 350-360mg magnesium on a daily basis.

Insufficient intake of magnesium can lead to magnesium deficiency which may not cause some serious symptoms instantly, but eventually, you’ll start experiencing fatigue, muscle twitches, and cramps, mental disorders, higher risk of osteoporosis, muscle weakness, hypertension, arrhythmia, among others. On the other hand, taking too much magnesium can lead to diarrhea, nausea and vomiting, low blood pressure, urine retention, respiratory distress, and other problems.

Therefore, you need to try consuming recommended daily intake for good health and successful plantar fasciitis management. Some people don’t obtain required daily values of magnesium and intake of supplements is a practical way to supply the body with this vital mineral.

Foods Rich in Magnesium​

nuts-magnesium

Magnesium belongs to the group of nutrients that one can obtain through diet. The secret is to enrich your daily menu with foods that are abundant in magnesium, and they are:

  • Avocado
  • Bananas
  • Dark chocolate
  • Leafy greens
  • Legumes
  • Nuts and seeds
  • Salmon, mackerel, and halibut
  • Tofu
  • Yogurt
  • Whole grains

Best Ways to Supplement with Magnesium​

Most people are unaware they can supply their body with magnesium in more ways than one. Besides increasing consumption of magnesium-rich food you can consider other manners of supplementation, as well. Supplementation with magnesium can be oral and transdermal. For example:

Capsules​

Probably the most popular way of supplementing the body with this mineral. Capsules or pills are available without doctor’s prescription and you can find them in drugstores, pharmacies, and online. Manufacturer provides dosage instructions on the label.

Water​

In some stores you can find magnesium-rich water like Donat Mg. Usually one glass a day supplies the body with adequate level of this mineral.

Liquid Concentrate​

Coming in smaller bottles, magnesium concentrates deliver a daily dose of the mineral in just a few drops. Most of them don’t have a nice taste, but you’ll get used to it.

Oil​

Magnesium oil delivers this mineral in a transdermal manner. You can rub it into your skin or spray it, depending on the type of product you buy and how you use it.

Lotion​

Yes, you can find online or in some drugstores magnesium lotion that will not only nourish your skin, but supply the body with this crucial mineral.

Soap​

Yet another manner of transdermal supplementation is to use a magnesium soap which cleanses your skin and helps it absorb this mineral fast.

Bath Crystals​

After a long day at work have a nice, relaxing bath using magnesium crystals. Not only will you de-stress and feel better, but your body will absorb this vital mineral through skin.

Other Supplements That Help With Plantar Fasciitis​

It’s simple, our body needs a variety of vitamins, minerals, and other nutrients to stay healthy and combat various diseases and conditions such as plantar fasciitis. In addition to magnesium, you may also consider supplementing your body with the following nutrients:

Vitamin C​

This is probably one of the most overlooked vitamins to help plantar fasciitis but it is of huge importance. Why? Vitamin C exhibits anti-inflammatory effects meaning you are directly addressing inflammation associated with plantar fasciitis. If you don’t consume sufficient values of this micronutrient through the diet, then you could consult your doctor regarding supplementation.

B-Complex Vitamins​

These micronutrients are vital for good health and wellbeing, but it also happens they’re beneficial for men and women with heel pain caused by plantar fasciitis. Let’s take vitamin B5 as an example, it alleviates stress and boosts immune function thus making the body resist diseases and other problems more effectively.

Vitamin B5 for plantar fasciitis benefit is down to the ability of this micronutrient to minimize nerve damage and stimulate recovery and healing process.

Vitamin B12 also plays a role in plantar fasciitis management. Why? It’s simple, vitamin B12 deficiency causes nerve problems and tingling, disrupts the way you walk, and increases concentration of pro-inflammatory cytokines.

Vitamin A​

It strengthens the immune system and accelerates healing/repair of tissues.

Vitamin D​

Vital for healthy bones and joints, necessary for absorption of calcium, aids management of chronic pain.

Vitamin K​

Supports bone and joint health.

The Best Magnesium Supplements for Plantar Fasciitis​

Above mentioned are just some of many nutrients important for management of plantar fasciitis, but let’s go back to magnesium. Here are some supplement suggestions to consider.

1. MgSport High Absorption Magnesium

MgSport is a brand that specializes in developing magnesium products with high bioavailability. Their products are primarily created for active men and women, and this one is not an exception. According to the brand, these capsules are absorbed three times faster than other magnesium capsules on the market. For all-around support, the product also supplies the body with other nutrients such as vitamins B6, D, and E that only enhance its absorption.

Regular supplementation with this product helps alleviate muscle spasms and restless leg syndrome, but it also manages foot cramps, leg and calf cramps, and other problems that athletes and runners encounter. If you’re an active person with plantar fasciitis, then this supplement can help you resume your favorite activity. Plus, the product also works to boost energy levels, promote a positive mood, and improve heart health.

PROS:

  • Manages aches, cramps, heel spurs and pains that athletes and runners encounter
  • Supports overall health and wellbeing
  • Suitable for vegetarians too
  • Fast absorption and high bioavailability
  • Delivers other nutrients too

CONS:

  • Stimulate more than expected, not that practical to take at night

2. Doctor’s Best High Absorption Magnesium

Doctor’s Best is a physician-founded brand that was established in 1990. Their products are considered some of the best items on the market so their magnesium supplement will definitely not disappoint you. Regular intake of the supplement promotes bone density, supports cardiovascular health, and addresses many other health concerns.

Thanks to TRAACS, a patented form of bioavailable magnesium, the body absorbs this mineral easily, and you get to experience results much faster. This product supports your joints too and the entire musculoskeletal system, which is important for persons with plantar fasciitis.

PROS:

  • Available in stores and online
  • Acts fast
  • Reputable brand
  • Supports bones, joints, and heart health
  • Gluten-free
  • Soy-free
  • Vegan-friendly

CONS:

  • Pills are quite big

3. Jigsaw Health MagSRT

Jigsaw Health, founded in 2005, is dedicated to developing science-based dietary supplements with a focus on magnesium. Their MagSRT supplement has a slow-release formula. This means that once ingested, and tablets slowly release magnesium over a period of 6 to 8 hours to avoid the digestive discomfort that are common side effects of other magnesium products.

Besides magnesium, MagSRT also features active forms of vitamins B9, B6, and B12. Four tablets a day are necessary to move more easily, avoid symptoms of magnesium deficiency, and improve overall health and wellbeing.

PROS:

  • Slow release to prevent digestive problems
  • Comes with other nutrients too
  • Money-back guarantee
  • Easy to swallow

CONS:

  • Only available online

4. Nature Made High Potency Magnesium

Nature Made is one of the most popular brands that create natural products whose goal is to support your health and wellbeing. Their magnesium supplement supports heart function as well as your nerves and muscles. As you already know magnesium for plantar fasciitis works primarily due to its ability to aid the function of nerves and help your body heal properly. At the same time, these capsules boost energy levels which will help you perform better in the gym or while running.

PROS:

  • Supports overall health
  • Improves function of muscles and nerves
  • Soft gels prevent that chalky flavor of tablets

CONS:

  • Pills are quite big

In Summary

Men and women with plantar fasciitis may benefit from increasing intake of magnesium for plantar fasciitis. Most people don't consume recommended daily amounts of this mineral and supplementation can help. Fortunately, numerous products of this kind are available on the market, but if you're an active person, you may benefit the most from MgSport’s item.

Avatar

Defeetit