Why you should love magnesium

Because your body can’t function optimally without it.  But why is this mineral just so important to your health and why you should ensure you consuming adequate amounts daily through food and/or supplements?

Why Magnesium

• To help you relax
• For a deep sleep
• To de-stress
• Relieve overworked muscles
• Energy & performance booster
• Help menstrual cramps
• Alleviate constipation
• Soothe heartburn
• Prevent migraines
• Reduce evening leg cramps
• Anti-Inflammatory benefits

Nutritionally this mineral plays a key role in a wide range of processes in the body such as supporting muscle health, heart health and nervous system function. Easy to see why it is essential for optimal health.

Are you getting enough?

The Recommended Daily Allowance (RDA) for magnesium is men under 30 need 400 milligrams (mg) per day and men over 31 need 420mg a day. Women under 30 need 310mg each day and 320mg a day after 31. Pregnant and breastfeeding women, however, need more than that, approximately 350 to 360mg a day.

It’s important not to have more than the recommended amount of magnesium as it can cause diarrhoea, nausea or abdominal cramps.

Do you need more?

You’ve decided you need more magnesium, but how to get it and use it?

Food and Supplements

Research indicates that most of the vitamins you get from the food you eat are better than those contained in supplement form. Foods which are rich in magnesium include:

• Pumpkin seeds 30g (156mg)
• Quinoa 1 cup (118mg)
• Chia seeds 30 g (111mg)
• Black beans 1 cup (120mg)
• Almonds 30g (80mg)
• Cashews 30g (74mg)
• Spinach ½ cup (78mg)
• Cashews 30g (74mg)
• Figs 100g (68mg)
• Dark chocolate 28g (64mg)
• Peanuts ¼ cup (63mg)
• Soy milk 1 cup (61mg)
• Coconut water 1 cup (60mg)
• Avocado 1 cup (44mg)
• Brown rice ½ cup (42mg)
• Legumes 100g (36mg)
• Banana Medium (31mg)
• Tofu 100g (30mg)
• Oats 1 cup cooked (6 mg)
• Dark leafy greens kale 1 cup (7mg)

Spray or Soak

A great way to efficiently allow the mineral to penetrate the bloodstream is transdermally (through the skin) as when we drink/eat it it’s diluted with our stomach acid. The ideal time to sip on magnesium is an hour before bed so while you are relaxed and sleeping, it works its magic.

You can also get your dose in the bath by simply using magnesium flakes or salts. Or you can use a magnesium oil spray. It’s immediately satisfying to spray it directly onto tight muscles & knots. It most definitely helps promote sleep when rubbed on your stomach or soles of your feet.

Planted Athlete

As a runner

When the balance of minerals and electrolytes (sodium, calcium, potassium, chloride, phosphate and magnesium) are a little off kilter this can make your muscles more susceptible to cramping along with fatigue, poor fitness level, tight and inflexible muscles.

As a yogie

When you engage in any form of exercise you should ensure that you’re replacing electrolytes and minerals that you lose when you sweat especially when your practice is in a hot room.

To help replenish your magnesium levels we recommend sipping on coconut water or better yet making yourself a lean green juice with ingredients such as:

• Spinach
• Celery
• Lemon juice
• Coconut Water
• Ginger
• Mint

Recommended Magnesium products (for use inside and out)

Inside

• Green Nutritionals Marine Magnesium Powder
• BioCeuticals Ultra Muscleze
• Megagenics EnergyX (Practitioner only)

Outside

• The Salt Lab Magnesium Oil Spray
• The Salt Lab Reset Bath Salts
• Endota Magnesium Mist
• Ancient Minerals Magnesium Ultra with MSM Oil

Health note

Magnesium deficiency is not overly common in healthy people but if you are concerned that your levels may be low, book an appointment with your healthcare professional.

Ensuring through diet (or supplements) an adequate intake of magnesium is essential for maintaining sound health.