Mighty Magnesium

I’ve decided to write about this nutrient because it seems to appear in a lot of healthy food articles.

It’s involved in more than 300 bodily processes.

  • It helps sleep by maintaining healthy levels of GABA; a neurotransmitter that promotes sleep.
  • Important for bone formation because it helps to assimilate calcium into the bone and plays a role in activating vitamin D in the kidneys. Optimal magnesium intake is associated with greater bone density and a lower risk of osteoporosis.
  • Plays an important role in carbohydrate and glucose metabolism. It converts food into energy.
  • Maintains the health of muscles, including the heart, and the transmission of electrical signals in the body.
  • An adequate intake has been associated with a lower risk of atherosclerosis (plaque building up in the arteries) and hypertension.
  • Helps to create new proteins from amino acids, DNA and RNA.
  • There may be a link between depression and magnesium. Supplementing with magnesium may reduce symptoms of depression in some people.
  • A low intake is linked to chronic inflammation, which is one of the drivers of ageing, obesity and chronic disease.
  • People with frequent migraines may have low magnesium levels. Some studies show that supplementing it can provide relief.
  • It has been shown to improve PMS symptoms.
  • Can be used as laxatives, treating ADHD, anxiety, chronic fatigue syndrome, fibromyalgia, cystic fibrosis, chemotherapy side effects…. the list goes on. What a mineral!

The recommended daily intake is 400-420mg for men and 310-320mg for women.

Food sources include:- pumpkin seeds, boiled spinach, dark chocolate (70-85% woo hoo!) almonds (of course!) cashews, avocados, peanut butter.

Also, foods that are high in fibre are generally high in magnesium like: whole grains, peas, beans, lentils, chickpeas and broccoli.

Sources

thesleepdoctor.com, medicalnewstoday.com, healthline.com, webmd.com

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