Do I need more magnesium?

Magnesium

  • What is it?
  • What does it do?
  • Who might be lacking?
  • Who might benefit from supplementation?

Magnesium is an essential mineral that is required for well over 600 enzyme reactions in our body and yet many of us are unknowingly deficient.

Because it’s a cofactor in so many reactions in a body, symptoms of deficiency are broad and diverse.

Some of its most important functions include;
🎯 energy metabolism
🎯 muscle relaxation and optimal function
🎯 cardiovascular health ( esp. blood pressure)
🎯 mental balance /wellbeing
🎯 hormone balance
🎯restful sleep
🎯 detoxification

Who might be at risk?
Short-term magnesium deficiency doesn’t usually have symptoms, however chronic deficiency can exacerbate some of the following

🎯 poor sleep
🎯 muscle cramps/ twitches/ spasms
🎯 high blood pressure
🎯 anxiety
🎯 hormonal issues PMS, menopause symptoms or unwanted symptoms associated with the menstrual cycle.
🎯 anxiety
🎯 blood sugar dysregulation
🎯 irritability
🎯 constipation

So who might be at risk?
🎯 if your diet is high and processed foods, simple refined carbohydrates or lacks vegetables, nuts, seeds, whole grains (magnesium is present in chlorophyll which is particularly high in leafy greens)
🎯 Stress. Being continually under stress can deplete magnesium reserves
🎯 if you drink too much alcohol, coffee, sugar, salt, cola.
🎯 If you do a lot of sport and sweat a lot

What should we do about it?
🎯 Increase green leafy vegetables, nuts, seeds, pulses, whole grains, dark chocolate
🎯 Find strategies to reduce stress and anxiety
🎯 Ensure we have sufficient vitamin D3, selenium (2 x Brazil nuts daily), and B6 to ensure adequate absorption
🎯 Consider taking a high-quality magnesium supplement, such as magnesium glycinate. Magnesium citrate and carbonate can help to move our bowels, glycinate is gentler. RDA is 400 mg.
Take in the evenings to help sleep.

Dominique Ludwig, Nutritionist MSc

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