Are you low on magnesium?

In Australia, almost all men and women are consuming less than the Recommended Dietary Intake (RDI) of magnesium [1]. The RDI is 310-320 milligrams a day for women and 400-420 milligrams a day for men [2], but for optimum health we may need up to twice the RDI.

Stress, fluoride and prescription drugs deplete magnesium stores in the body [3]. This means that even if you're eating right, the water you drink and stressors such as heavy exercise may be affecting you. 

The nutrients in our soil have been so depleted, which means that magnesium from food sources might not cut it. Also, only 30-40% of magnesium from food sources is absorbed by the body [2]. This means that even if you eat 3 veggie-rich meals a day, you may need some extra help!

What does magnesium do?

Magnesium plays a key role in many biological functions, including:

  • Activating muscles and nerves
  • Helps to digest proteins, fats and carbohydrates
  • It's a precursor to neurotransmitters, including serotonin which is important for happiness! [3]
  • It's a cofactor in more than 300 biochemical reactions in the body [2] 

Could magnesium deficiency be affecting you?

Common symptoms such as muscle twitches and cramps may be due to magnesium deficiency. A deficiency in magnesium is often diagnosed on symptoms alone, as there is no simple and reliable lab testing available [4]

Symptoms linked to magnesium deficiency include:

  • Muscle cramps and spasms
  • Poor concentrations
  • Irritability [4]
  • Fatigue
  • Migraine
  • Depression
  • Insomnia [3]
  • Loss of appetite
  • Headache
  • Nausea

....the list goes on. You get the drift.

Want to get magnesium from food? Look no further...

 

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OTHER SOURCES OF MAGNESIUM

If you think you're low on magnesium and dietary sources just won't cut it, a number of other sources are available. All magnesium supplements tend to have a laxative effect, however Epsom salt baths and magnesium oil less so.

  • Epsom salt baths: The whole body relaxation and relief of muscular pain and cramps from an epsom salt bath is awesome!

    I have an epsom salt bath once a week, by dissolving 300 grams of epsom salts (you can find this at your local supermarket or health food shop) in a warm bath. This way, magnesium sulfate is absorbed through the skin.
     
  • Magnesium oil: Magnesium oil can be used to directly target muscle pain and to reduce magnesium deficiency. It's used topically and allows the absorption of magnesium chloride through the skin.

    To target pain, apply directly on the site of pain and massage the oil in. For headaches and migraines, apply the oil at the back of the neck.
     
  • Supplementation: There are a number of different types of magnesium available by way of oral supplementation, and these vary in terms of bioavailability and concentration. Chelated magnesium is easier for the body to absorb (chelation means that a mineral is held in place by a larger molecule, such as and amino acid or other organic molecule).

    If you're looking to buy magnesium supplements, do your research and invest in a quality, bioavailable supplement.