Magnesium

The Mighty Mineral!

Magnesium is a mineral the human body needs to function properly. It’s especially important for a healthy cardiovascular system, nerves, muscles, and bones. It helps regulate the body’s calcium and blood sugar levels, and it’s vital for the body’s production of protein. Amazingly, more than 300 chemical reactions in the body rely, at least in part, on magnesium.

One mineral, many jobs

Magnesium plays a crucial role in supporting the following:

  • Heart health. Regulates nerve and muscle function throughout the body, including the heart muscle. Magnesium helps the heart maintain a healthy rhythm and is involved in the regulation of blood pressure and cholesterol production,
  • Bone health. Crucial for normal bone structure, magnesium plays a critical role in both bone formation and the maintenance of bone density as we age,
  • Metabolic health. Facilitates the digestion of fatty acids and proteins and helps to regulate blood glucose levels,
  • Sleep. Plays a key role in supporting deep, restorative sleep by regulating certain neurotransmitters that calm the nervous system and allow the brain to transition to a restful state,
  • Stress management. Helps to reduce the levels of the stress hormone cortisol in the body,
  • Muscle Recovery. Magnesium plays a crucial role in muscle recovery by helping the muscle to relax and replenishing stores.

Signs and symptoms of Magnesium deficiency

Magnesium deficiency is very common. It is especially common in older adults and is more prevalent among women. Because magnesium supports many areas in the human body, it is not surprising that magnesium deficiency symptoms can occur throughout the body and brain.

                     Physical Symptoms                                                                Psychological Symptoms

  • Muscle Spasms and tightness                                                                Insomnia or sleep disturbances
  • Muscle Weakness / Fatigue                                                                     Low Mood
  • Tremors                                                                                                       Anxiety
  • Menstrual Cramps                                                                                     Irritability
  • Constipation
  • Headaches
  • Heart Palpitations

What are the best natural ways to get magnesium?

Magnesium is found in a variety of nutrient-dense foods, like nuts, seeds, fruit and vegetables. Here are a few healthy foods that are high in magnesium:

  1. Dark chocolate is very rich in magnesium. It’s also in high in iron, copper, and manganese and contains prebiotic fibre that can help feed the beneficial bacteria in the gut,
  2. Avocados are a tasty source of magnesium. Avocados are also high in potassium, B vitamins, and vitamin K,
  3. Nuts are particularly high in magnesium particularly almonds, cashews, and Brazil nuts they are also a good source of fibre and monounsaturated fat,
  4. Legumes are a family of nutrient-dense plants making them a good source of magnesium. This includes lentils, beans, chickpeas, peas, and soybeans. They are also a good source of iron and potassium which is great for vegetarians,
  5. Seeds Many seed varieties like flax, pumpkin, and chia seeds contain high amounts of magnesium. Additionally, Seeds are rich in iron, monounsaturated fat, and omega-3 fatty acids,
  6. Leafy greens have significant amounts of magnesium, especially kale and spinach. Leafy greens like spinach are also an excellent source of several nutrients, including iron and vitamins A, C, and K,
  7. Fish is another good source of magnesium, particularly salmon, mackerel and halibut. Fish is also rich in potassium, selenium and B vitamins.

Magnesium Supplements

Though it’s possible to get adequate amounts of magnesium from your diet, a supplement may be helpful if you have difficulty meeting your magnesium needs. Magnesium supplements come in a variety of forms, some of which your body can absorb more easily than others. Supplements are available in a variety of delivery systems, such as pills, gummies, powders, and liquids.

Speak to your health professional if you are unsure which Magnesium supplement is best for you. All supplements come with side effects so ensure to read the possible side effects before administering.

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