Magnesium: Are you getting enough?

Magnesium is the 4th most abundant mineral found in the body. ‘Modern Living’ means dietary intake of Magnesium is often too low due to the overreliance on eating processed foods and a lack of fibrous green vegetables in the diet. Also the depletion of minerals in the soil due to intensive farming methods means that our foods today (even whole foods) contains fewer nutrients than 50 years ago.

Low levels of Magnesium contribute to symptoms of fatigue/weakness, problems/inability to sleep, weakening of the bones (osteoporosis), muscle tension/spasms, Abnormal Heart Rhythm, Headaches, Anxiousness, Nervousness, irritability and kidney stones. Magnesium levels have also been shown to be low in people with Diabetes.

Having low levels of Magnesium with any of the above symptoms will inhibit exercise performance and can also influence bad food choices. Many people will opt for sweet foods or more caffeine when feeling irritable or tired to give them a ‘boost’.

Food

Some great food sources of magnesium from the highest to the lowest are - Pumpkin seeds, Almonds, Brazil nuts, Sesame seeds, Walnuts, Whole Grain Brown Rice, Spinach, Green beans and broccoli. If you haven’t already boost your intake of green vegetables, nuts and seeds. Stay away from processed carbohydrates that are depleted of minerals.

Bath

Another great way to boost your magnesium intake is to have a magnesium bath before you go to bed. Adding Magnesium Sulphate commonly named as ‘Epsom Salts’ to your baths helps replenish depleted Magnesium levels in the body. Dissolve 500 grams of Magnesium Salts in a warm bath, this much is needed to achieve the right concentration and remain in the bath for 20 minutes.

Supplements

Taking 300-400mg of Magnesium Citrate, Malate, Glycinate, L-Aspartate Oroate or Lysinate 45 minutes before bed is a great way to ensure deep nights sleep.

If you are a male and want to optimise testosterone levels getting the magnesium from a combined Zinc, Magnesium and Vitamin B6 product (ZMA) would be the best option. Avoid Magnesium Oxide, Oxide forms of minerals are typically badly absorbed by the body and are a waste of money.