Magnesium and your health
What is magnesium?
Most of the women I know have taken a magnesium supplement at least once in their life. Doctors often recommend it (and rightly so!) as magnesium deficiency has been linked to a range of health complications. Magnesium is one of the main minerals within our cells and is a key nutrient to keep our body healthy. 60% are found in our bones, 26% in muscle and the rest in soft tissue and body fluids.
Why do we need it?
Magnesium plays a key role in many of the body's functions. It is vital for bone strength, nerve and muscle function. It is also essential to turn the food we eat into energy, to keep a healthy blood sugar level, to regulate our blood pressure, to promote better sleep and even make our DNA!
Recommended intakes:
Women - 310-320 mg per day
Pregnant women - 350-360 mg per day
Lactating women - 310 -320 mg per day
Men - 400-420 mg per day
What are the symptoms of magnesium deficiency?
Weakness, irritability, fatigue, nausea, loss of appetite and insomnia. It can also cause muscle cramps, tingling, numbness and in extreme cases seizures, personality changes and heart disturbances. Listen to the signs that your body is giving you.
Who is more at risk of magnesium deficiency?
If you suffer from gastrointestinal diseases such as Crohn’s disease and celiac disease, you may be more at risk due to the chronic diarrhoea and fat malabsorption. Magnesium is always a topic we talk about with my clients who suffer with gut disorders.
Magnesium rich-foods (per100 gram serving)
Wheat germ (336 mg); Almond (270mg); Buckwheat (229mg); Tofu (111mg); Apricots (62mg); Prawns (51mg) Parsley (41mg); Blackberry (30mg); Broccoli (24mg)
This is only a small list but it is to give you an idea. Oh and there is also dark chocolate but I am pretty sure everyone is doing quite well in this department...!
What about supplements?
You may want to consider a supplement if you can’t get enough magnesium from your diet or if you think you may be deficient. It can be a mine field to choose the right supplement for you as there are over 10 different types of magnesium out there such as magnesium citrate, magnesium glycinate, magnesium lactate or magnesium taurate. There are also different forms such as oil, tablets etc.... For example, magnesium glycinate could be helpful for painful period or if you're suffering from anxiety; whereas magnesium taurate can help with healthy blood sugar levels. Be careful what you buy and do your research. Even though magnesium is a pretty safe supplement, you do not want to overdose and waste your money in the process.
References:
Murray, M. and Pizzorno, J. (2005) The Encyclopaedia of Healing Foods, London, Piatkus Books
National Institutes of Health (2019) ’Magnesium’. [online] Available at: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h2
Nicolle, L. and Bailey, C. (2013) The Functional Nutrition Cookbook - Addressing biochemical imbalances through diet, Singing Dragon.