6 Reasons Why You Need Magnesium

Written by Emma Tommasini


 

Magnesium is required by the trillions of cells in your body to carry out hundreds of different processes every day. Magnesium is involved with the metabolism of your foods, hormone production, stress modulation, muscle relaxation, bone health and sleep regulation. So you can see why magnesium is a vital nutrient! With this in mind, it is important you are getting enough to ensure your body can perform these functions. Here are my top 6 reasons you may need a little more of this miracle mineral.

 

You’re not getting enough

Reason 1: Do you belong to 80% of the Australian population not meeting their minimum daily magnesium requirements? Recommended dietary intakes (RDIs) for magnesium range from 310 mg/day (females) to 420 mg/day (males), which can easily be obtained from consuming roughly one cup of cooked green vegetables, a handful of nuts or a raw cacao smoothie. Sounds doable right? Unfortunately, that’s not what everyone is eating, with magnesium deficient refined and processed foods creeping onto peoples plates. 

Reason 2: Even if you are eating a diet predominant in wholefoods, modern agricultural practices have unfortunately depleted the soil from many key minerals including magnesium. 

 

You’re losing too much

Reasons 3: Coffee and tea contain tannins that can decrease the intestinal absorption of magnesium. Additionally, caffeine, as well as alcohol have a diuretic effect, increasing the loss of water and minerals, such as magnesium, via the urine.

Reason 4: Certain medications (such as antibiotics, diuretics and steroids) can cause moderate to severe depletion in magnesium as can exercise through urinary excretion and sweat.

Reason 5: Did you know about magnesium’s special relationship with stress? Firstly, having a low level of magnesium is associated with the onset of stressful conditions. Furthermore the activation of the stress response then actually increases the use and elimination of magnesium from the body. This can result in a vicious cycle of magnesium depletion. 

Reason 6: Poor sleep and fatigue are strongly associated with low magnesium. This is because magnesium is needed to synthesise relaxing and sleep-promoting neurotransmitters as well as being required to produce the energy your cells need to stay firing throughout the day.

 

Boost your magnesium levels

If you’re now thinking it’s time to increase your magnesium intake here is your plan of action; 

1. Diet: Include at least 3 serves of healthy magnesium rich foods in the diet daily. These may include green leafy vegetables, avocado, nuts and seeds, whole grains, legumes, tofu, bananas, raspberries and dark chocolate

 

2. Supplement: An oral magnesium supplement can be a great way to top up your diet or address a deficiency more quickly. Keep in mind the following when choosing a magnesium supplement; 

DOSE: Look on the label for how much elemental or equivalent magnesium it contains – 300 mg per dose is an ideal amount.

TYPE: Powdered forms of magnesium are generally absorbed more efficiently as they do not have to be broken down in the digestive system like tablets. 

FORM: Amino acid chelate forms of magnesium are the most effective as they are better absorbed and tolerated. Salt forms of magnesium such as magnesium oxide and magnesium citrate are suboptimal for replenishing magnesium levels, as they can draw water into the bowel and cause diarrhoea.

First things First Wellness Centre stocks Eagle Nutra-Mag BioMuscle Magnesium, $36.50 for 150g powder. This is a highly effective magnesium supplement that meets the quality requirements listed above.  

3. External Application: Research shows that magnesium applied to the skin is well absorbed into the tissue and can be more effective at directly targeting specific body areas and muscles. Options to get some of this miracle mineral soaked into your skin are below; 

MAGNESIUM OIL: First Things First Wellness Centre offers Magnesium Oil Massages for just $10 extra. Your therapist will massage using a magnesium enriched oil to penetrate into your problem areas.   

EPSOM SALTS: Also known as magnesium sulfate, epsom salts are most traditionally used in baths to ease sore and painful muscles. When added to warm water the minerals are released and readily absorbed into the body through the open pores of the skin.  

TOPICAL MAGNESIUM: Mg Body are organically sourced, Australian made magnesium products stocked at FTFWC and online https://firstthingsfirst.com.au/Product/5548/Mg-Body-Magnesium-Cream-Restore-100g-. They come in spray, roll-on and cream form for easy application. 

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