In recent years the health world has witnessed it’s fair share of dietary crazes, a mix of the good, the bad and the hard facts. Among all the puffed quinoa, acai bowls and coconut oil is a mineral called “Magnesium”.
While it’s certainly nothing new, magnesium has been reborn as the next upcoming superfood thanks to the abundance of health benefits ranging from improved cardiovascular function and concentration, to more traditional uses of easing muscle soreness.
Why Magnesium Is Important:
If you want a better night’s sleep it might be time to re-assess your diet to see if you’re getting enough magnesium. Low magnesium levels can often result in a poor and restless sleep. Magnesium helps to counteract this and promote a more restful sleep by increasing the effects of the neurotransmitter gamma-aminobutyric acid.
For athletes and gym enthusiasts alike, magnesium has often been a trusted ally due to its ability to ease cramps as well as frazzled nerves. Try having a warm bath with magnesium post training or just before bed to soothe sore muscles and promote calm. You can also purchase magnesium as a topical spray, this is beneficial if you have a particular group of muscles that are sore or if you have a sensitive stomach as it bypasses the gastrointestinal tract all together.
Health Benefits of Magnesium Include:
· Lower blood pressure
· Improved heart health
· Prevents migraines
· Healthy bones
· Promotes a good night’s sleep
· Improves digestion and alleviates constipation
· Eases stress and anxiety
Why Does Your Body Need Magnesium?
Magnesium plays a role in over 300 biochemical functions within the body! It helps to carry out tasks such as regulating muscle and nerve function, blood pressure and blood sugar levels. It is a nutrient needed by your body to stay healthy.
Side effects of magnesium deficiency are:
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Asthma
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Constipation
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Osteoporosis
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Hypertension
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Tooth cavities
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Panic attacks and anxiety
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Kidney damage
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Muscle cramps
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Painful PMS symptoms
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Headaches and migraines
How Much Magnesium Do I Need?
Magnesium isn’t naturally produced by the body, so it’s important that you consume the recommended daily intake (RDI) of 300-320mg for women, and 400-420mg for men.
Many studies have shown a link between lifestyle factors such as stress, poor diet and a lack of Vitamin D can diminish your magnesium levels, similarly so can over-exercising, over-consuming alcohol as well as chronic disease such as type 2 diabetes.
Contributing factors of magnesium deficiency are:
· Emotional stress
· Over-exercising
· Lack of vitamin D
· Table salt
· Excessive caffeine
· Excessive alcohol
Dietary Sources Of Magnesium Are:
You can prevent magnesium deficiency by eating foods high in magnesium, examples of foods to include are:
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1 handful of almonds = 78mg of magnesium
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2 tablespoons of natural peanut butter = 49mg of magnesium
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1 cup of lentils = 72mg of magnesium
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1/2 cup of boiled spinach = 78mg of magnesium
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1/2 cup cooked brown rice = 42mg of magnesium
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1 cup soy milk = 61mg of magnesium
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1 medium banana = 32mg of magnesium
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100g of cooked salmon = 30mg of magnesium
Magnesium is a powerful nutrient with incredible health benefits. It plats a crucial role in energy production as the mitochondria in your cells rely on it to produce energy. Therefore, feeling tired and a lack of energy may be a sign that you lack magnesium. Increasing your intake could help to improve your energy levels.
