All Posts tagged tired

Sore Muscles

Let’s talk about Magnesium for sore muscles and fatigue or feeling tired.  Magnesium plays a role in energy production so that helps explain why it would help with fatigue. Magnesium is also a muscle relaxant so taking it before bedtime can help you to relax and sleep.

Magnesium is a common deficiency in the general population but even more so in patients with fibromyalgia. Intracellular magnesium is low, which interferes with the muscles’ ability to relax and make energy. Magnesium is needed to convert 5-HTP to serotonin.
Magnesium facts…
• 27% of magnesium is stored in muscle tissue.
• Every energy-consuming reaction in life needs magnesium to proceed.
• Less than 1% of body magnesium is in the serum [blood].
• Low magnesium intake results in magnesium depletion from muscles and bones to maintain serum magnesium levels.
Symptoms of low magnesium in fibromyalgia include:
• Increased fatigue,
• Increased spasms,
• And increased pain.
Individuals with low magnesium are more prone to injuring their muscles when they exercise, so exercise intolerance or increased pain and spasms after activity is another symptom of low magnesium in fibromyalgia.
• Magnesium glycinate is the preferred bioavailable form. A magnesium supplement works with the muscles to help them manufacture more energy (ATP molecules). When taken as a supplement, magnesium and its co-factor, malic acid, can enter the muscle cells and improve the muscle energy production.

Definitely try Magnesium for fatigue. It’s easy to buy and you can take a lot of it to see if it helps (start with 500mg 3 to 4 times a day). You can tell if you take too much because magnesium is a laxative and you will start getting loose stools or diarrhea. Just back off from that dose. I suggest taking it for a while, at least three months, and see if it helps. You could then keep it up at a lower dosage if it does help.


“I don’t feel well.” If this sounds like you – read on

What’s going on: You don’t “feel like yourself.” Random bouts of insomnia, feeling run-down, depression, and irritability. Poor wound healing, frequent colds, and other signs of a weak immune system can also arise.

Misdiagnosis: Fatigue and/or stress

Real diagnosis: Vitamin deficiency

What to do about it: “Seek a complete nutrition and lifestyle assessment by a health care practitioner,” suggests Jeffrey Tucker, DC, a sports medicine doc who treats celebrities and athletes. A multi-vitamin/mineral supplement can get you started until more specific assessments are done. If not corrected, symptoms can progress to easily bruised and wrinkled skin, thinning hair, mouth sores or cracks on the mouth, and brittle nails.

Are there certain multi-vitamins you recommend for active women & men? Are some better than others and how do you know?

RDA level vitamins are not likely sufficient for the needs of the typical individual today. Recall RDA is the minimum intake to prevent classic vitamin deficiency diseases – such as scurvy, beri-beri, or similar. The Institute of Medicine has, over the years, increased the RDA for some nutrients, from vitamin C to folic acid, and most recently vitamin D. Finding vitamins with more therapeutic levels of vitamins and minerals may be more efficacious as compared to a one-a-day RDA type tablet. In addition, quality is important. Look for GMP Certification.

“…[NSF] Good Manufacturing Practices are guidelines that provide a system of processes, procedures, and documentation to assure the product produced has the identity, strength, composition, quality, and purity that it is represented to possess…Available to all manufacturers of dietary supplements…Demonstrates independent third-party verification of continuing conformance to GMPs…” \

I recommend the Wellness Essentials for Men or Women by Metagenics.


Are you feeling tired? Then you want to make more mitochondria…

Can we make more mitochondria? YES! Why we want to keep our mitochondria healthy. Mitochondria help maintain fitness and healthy aging.

Aging degrades motivation, cognition, sensory modalities and physical capacities, essentially dimming zestful living. Bradykinesis (declining physical movement) is a highly reliable biomarker of aging and mortality risk. The benefits of healthy mitochondria include: ATP production; decreased oxidative stress; increased metabolic functions; increased energy levels; increased exercise ability & performance; decreased body fat and increased lean body mass.
I recommend the Mitochondrial Renewal Kit by XYMOGEN as not only providing powerful antioxidants but to increase mitochondrial cell growth.