10/10/2025
Your fascia is the connective tissue that wraps around and between your muscles, nerves, and organs. While fascia is designed to stretch, it can become thick, sticky, or "gummy," which limits mobility and causes painful knots to develop.
Daily Nutrition & Mineral Support for Fascia
1. Magnesium (muscle + fascia relaxation)
Food sources: Pumpkin seeds, almonds, cashews, spinach, dark chocolate, avocado.
Supplements (if needed): Magnesium glycinate (calming, muscle health) or magnesium malate (energy + fascia flexibility) Daily target: 300–400 mg.
2. Silica (collagen + elasticity)
Food sources: Oats, cucumbers (with skin), bell peppers, bananas, horsetail tea, mineral-rich spring water.
Supplements: Bamboo silica or horsetail extract.
Tip: Pair with vitamin C foods to enhance collagen building.
3. Zinc & Copper (collagen cross-linking + repair)
Food sources:
Zinc: Pumpkin seeds, chickpeas, oysters, beef, lentils.
Copper: Dark chocolate, sesame seeds, cashews, spirulina, shiitake mushrooms.
Balance: Supplement zinc only if deficient—always pair with a little copper to avoid imbalance.
4. Manganese (connective tissue enzymes)
Food sources: Pineapple, pecans, oats, brown rice, leafy greens, tea.
Supplements: Usually unnecessary unless diet is poor.
5. Electrolytes (hydration + fascial glide)
Food sources: Coconut water, citrus, watermelon, leafy greens, Himalayan salt.
Hydration tip: A pinch of mineral salt + a squeeze of lemon in water helps fascia stay plump and slippery.
6. Calcium + Phosphorus (structure, in balance)
Food sources: Sardines (with bones), yogurt/kefir, almonds, sesame seeds (tahini), leafy greens.
Note: Balance with magnesium so fascia doesn’t stiffen.
7. Sulfur (collagen bonds + detox support)
Food sources: Garlic, onions, broccoli, cabbage, kale, eggs.
Supplements: MSM powder (popular for joint + fascia flexibility).
8. Boron (mineral synergy)
Food sources: Prunes, raisins, almonds, walnuts, avocado, chickpeas.
Benefit: Helps fascia use magnesium, calcium, and vitamin D more effectively
