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As dancers, we push our bodies to the limit—especially during peak performance seasons like Nutcracker. While we often focus on fueling with carbs, protein, fat, and staying hydration, there’s one mineral that’s often overlooked but vital for our performance and recovery: magnesium.
From managing stress to reducing muscle soreness, magnesium is a game-changer for dancers. Let’s dive into why this powerhouse mineral deserves a spot on your plate and how to incorporate it into your meals.
why magnesium matters for dancers
You KNOW I emphasize eating the rainbow for overall micronutrient balance and sometimes, especially when those times are performance-filled and stress levels are high, aiming to boost stores of specific nutrients can be incredibly helpful. I'm thinking about magnesium right now because it helps with:
Stress Regulation -
Magnesium helps balance cortisol levels, the stress hormone that can spike during busy performance seasons. Keeping cortisol in check supports focus, calm, and energy regulation.
Muscle Relaxation and Recovery -
Magnesium reduces muscle cramping, tension, and soreness by relaxing your muscles and improving circulation.
Better Sleep -
Restful sleep is essential for recovery, and magnesium helps regulate melatonin, the hormone responsible for sleep-wake cycles.
Bone Health -
Strong bones are critical for injury prevention, and magnesium supports calcium absorption to keep your bones resilient.
how to add magnesium into your diet
The best way to ensure you’re getting enough magnesium is through whole, nutrient-dense foods.
Here are some easy options to add to your meals and snacks:
Dark Leafy Greens: Spinach, kale, and Swiss chard. 🥬
Nuts and Seeds: Almonds, cashews, pumpkin seeds, and sunflower seeds. 🌱
Legumes: Black beans, chickpeas, and lentils. 🫘
Whole Grains: Quinoa, brown rice, and oats. 🌾
Dark Chocolate: A sweet treat that’s magnesium-rich—aim for 70% cocoa or higher. 🍫
Avocados: A versatile, magnesium-packed addition to your meals. 🥑
magnesium in action - meal + snack ideas
Breakfast: A smoothie with spinach, almond butter, banana, and chia seeds.
Snack: Dark chocolate squares with a handful of almonds.
Dinner: Quinoa bowl with roasted veggies, avocado, and grilled chicken.
Post-Rehearsal Snack: Greek yogurt with granola and pumpkin seeds.
how much magnesium do you need?
The recommended daily intake for magnesium is about 310-420mg, depending on age and gender. While food is the best source, a supplement might be helpful if you’re falling short—but always consult with a professional before adding supplements. The chance of drug-nutrient interaction or simply over-doing it happens all too often!
Magnesium may not be the most talked-about nutrient, but it’s a game-changer for dancers. By including magnesium-rich foods in your diet, you’ll not only support your recovery but also stay resilient through the most demanding seasons.
Ready to step up your recovery game? Start small—add some spinach to your breakfast or snack on pumpkin seeds between rehearsals. Your body will thank you!
References
Berman J. Magnesium deficiency. MedlinePlus. 12 June 2023. https://medlineplus.gov/ency/article/000315.htm.
Habib N. Magnesium: The Missing Mineral on The Health Upgrade Podcast. 18 Dec 2024. https://open.spotify.com/episode/47BtFa1X5TJQLvqyVPIyoN?si=306a8d3a709445fb.
Lord R, Bralley JA. Laboratory evaluations for integrative and functional medicine. Revised 2nd Edition. Metametrix Institute: Duluth, GA; 2012.
Magnesium. National Institutes of Health. 2 June 2022. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional.
Magnesium Forms, Functions, and Evidence-Based Clinical Use. Rupa Health and Pure Encapsulations. [Webinar]. 10 November 2023. https://www.youtube.com/watch?v=5I51GNttXF4.
Rossi M. High FODMAP Food List. Healthline. 2 June 2022. https://www.healthline.com/nutrition/foods-high-in-fodmaps.
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