Magnesium is an essential mineral and electrolyte and is one of the most important minerals in the body. New research suggests that magnesium is required for over 500 cell metabolic reactions in the body. These processes include; energy production, activation of enzymes, cardiovascular system, membrane function, nutrient metabolism and many more!
Western diets are generally low in magnesium which is due to many factors including farming practices and food processing. Unlike our ancestors, the produce we eat today is depleted of the essential mineral that we need. A magnesium deficiency can cause muscle spasms, fatigue, appetite loss and even insomnia amongst many other symptoms.
Boosting your magnesium intake is a quick and easy solution to a lot of minor issues such as tiredness, fatigue, muscle aches and headaches.
Magnesium can even play a role in the prevention and treatment of many diseases, including; Alzheimer’s disease, asthma, type-2 diabetes, hypertension, cardiovascular disease, migraine headaches, and osteoporosis.
Magnesium and Diabetes
Diabetes can cause magnesium deficiency as it induces an increase in excretion of the mineral. Research suggest that by eating more magnesium-rich foods you may be able to reduce the risk of developing type two diabetes.
The association for magnesium research have suggested that diabetic patients can even benefit from magnesium supplementation as it has been shown to impact many processes involved in diabetes, such as; reducing insulin resistance and regulating stress. It has also been recommended by the association for diabetics, that diabetics supplement between 240 and 480 mg of magnesium per day.
Hypertension and Magnesium
Magnesium is involved in regulating blood pressure, where research has shown that it can help normalise blood pressure for those who have borderline or mild hypertension therefore reducing the risk of developing more serious issues such as heart disease and stroke. Magnesium naturally blocks the action of calcium and is able to regulate blood flow and blood pressure through this mechanism.
Migraine Headaches and Magnesium
Studies have shown that patients who suffer from migraines usually tend to have low levels of magnesium. The cause of migraines is not yet known and there may be several contributing factors including genetics. A clinical trial conducted in Germany on 81 patients found that oral supplementation of 600mg of magnesium within the trial period of 3 months reduced the frequency of migraines by 41.6%. Other Studies have shown that supplementation with magnesium sulphate in particular is an effective and fast acting treatment for migraine headaches.
Dosage and Supplements
Supplementation is so important in order to make up for what we can't get from our food. Nutritional experts would usually recommend the dosage of magnesium depending on the clients body weight where the ideal intake would be 4–6 mg per kg/day.
Here you can see the recommendation provided by the National Institutes of Health.
Magnesium should be one of the main minerals that we should ensure to get enough of in our daily food or through supplementation. Magnesium is water soluble. When supplementing, the body only uses what it needs and the rest is excreted, which is why it needs to be consumed regularly.
Depending on what an individual is suffering from, a specific form of magnesium would be recommended as different types are useful in different situations.
In terms of absorption, these are the recommended forms of magnesium salts;
Magnesium chloride, Magnesium citrate, Magnesium oxide.
Personally I would recommend using a magnesium powder for supplementing instead of capsules due to better availability and absorption.
Adverse Effects and Interactions
Magnesium supplementation is usually well tolerated and safe, but it can cause gastrointestinal issues and irritation if used inappropriately, such as diarrhoea, nausea, and vomiting.
Main Sources of Magnesium
· Water (which can account for around 10% of your daily magnesium intake.
· chlorophyll (coming from green vegetables)
· Nuts, seeds and unprocessed cereals are also rich in magnesium.
Top 10 recommended sources of Magnesium (USDA- Nutrient database)
1. Hemp seeds
2. Pumpkin seeds
3. Flax seeds
4. Brazil nuts
5. Spinach
6. Avocado
7. Kidney beans
8. Dark chocolate
9. Bananas
10.Broccoli
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