Magnesium is one of the most abundant minerals in the human body and is involved in over 300 different physiological pathways! Because it is being constantly used up it is important to be replenishing our stocks daily. Having optimal levels of this fantastic mineral is absolutely crucial to having great health. Unfortunately the western lifestyle doesn’t do a whole lot for our Magnesium status. The National dietary Survey of Adults conducted in 1983 indicated that up to 48% of men and 59% of women consumed less than the recommended daily intake of 350mg per day of Magnesium.
So, why aren’t we getting all the Magnesium that we need? Below are some of the major factors that quickly deplete our Magnesium levels.
- Food processing
- Excessive alcohol consumption
- Loss through cooking
- Inhibited absorption due to poor intestinal health
- Inhibited absorption due to naturally occurring chemicals such as phytic acid and Oxalic acid
- Refined diets high in fats and sugars
- Some prescription medications (including the contraceptive pill, HRT, Corticosteroids and some blood pressure medications, amongst others.)
Some of the most common symptoms of Magnesium deficiency are ….
- Muscle cramps
- Restless legs
- Tics & twitches
- Irritability & anxiety
- Poor exercise recovery
- Irregular heartbeat
- Blood sugar irregularities
There are some Conditions where supplementation and/or dietary increase in Magnesium may be useful. These include;
- Chronic Fatigue Syndrome and Fibromyalgia
- High Blood pressure
- Stress, anxiety and irritability
- Headaches and migraines
- Period pain
- Irritable Bowel Syndrome
- Muscle cramps and twitches
- Restless legs syndrome
- Adrenal fatigue
- poor muscle recovery after exercise
- Imbalances in glucose and insulin metabolism
Supplementing with Magnesium can be of great benefit to your health, however as with all supplements check first with your Naturopath or Nutritionist to make sure it is safe for you. Not all Magnesium supplements are created equal. There are many different forms which magnesium can be found and not all are easily absorbed by the body. Some forms may also create irritation to the gut when taken in high doses. This is where your practitioner can help you find a product that will give you maximum benefit. Use their wealth of wisdom and get the most nutritional bang for your buck!
Top up your Magnesium tank by enjoying these Magnesium rich foods daily. 🙂
- Dark Chocolate/cocoa
- Pumpkin seeds
- Green leafy veg
- Beans and legumes
- Tahini/sesame seeds
- Sunflower seeds
Disclaimer: This information is provided for general interest and education only. It is not designed to replace the advice of your doctor or natural therapist. Herbal and nutritional medicines should be prescribed by a health professional trained in these fields to ensure they are both safe and beneficial.
About the author:
Kelli Kieselbach is the Naturopath and owner at Adonai Natural Health Clinic in the North East suburbs of Adelaide, SA. Kelli is passionate about restoring health and preventing disease using nutrition and herbal medicines. As a Naturopath, Kelli uses her skills clinically to empower clients of all ages to achieve better health and quality of life.
To request an appointment with Kelli or to make an enquiry, please click on the links below or contact the clinic on 08 8396 7500.