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
