01/05/2023
Magnesium (Mg) is an essential mineral for health, being just as important as calcium but with half the hype!
Magnesium is a cofactor in over 300 different enzyme systems in the body. It is required in nerve and muscle function, blood glucose control, blood pressure regulation, protein synthesis, energy production and good quality sleep.
Sources include eggs, almonds, cashews, cocoa, leafy greens, parsnips, tofu and pumpkin seeds.
Sadly, magnesium concentrations in wholefoods have declined in the past 50+ years due to high crop yields and increasingly depleted soils. This decline, alongside a modern diet based on processed foods for many, has significantly lowered daily Mg intake across the developed world. Stress, excess coffee, alcohol consumption and exercise can further deplete mg levels in the body.
Signs of deficiency may include eye twitching, muscle spasms or restless legs at night, depression/low mood, chocolate/sugar cravings, tiredness, constipation and difficulty falling asleep/sleep issues.
Maintaining a diet full of wholefoods and low in refined & processed food is essential to obtain adequate magnesium through dietary intake. Vitamin D levels are also important, as vitamin D is required for magnesium absorption - another excuse to get outside in the sun
With clients, I’ve seen increased magnesium intake (through diet & supplementation) increase energy levels, improve muscle recovery after exercise, enhance sleep quality and decrease migraines & headaches.
Magnesium supplementation can be really beneficial in some cases, but please consult a practitioner to be sure supplementation is right for you.
