Magnesium is quite easily the most commonly used and prescribed mineral available and it is also the most abundant mineral in the human body. It is involved in an abundant amount of biochemical reactions such as breaking down proteins, muscle and nerve function, energy production, glucose control and blood pressure maintenance, just to name a few. It also works very closely with calcium for bone health and muscle contraction and relaxation.
The human body is comprised of approximately 25g of magnesium with 50-60% of it being found in bone and soft tissue such as muscles.
Magnesium status can be assessed in a blood test however, this form of testing is not accurate as only 1% of magnesium is found in blood, and this method of testing has very little correlation to body stores of the mineral. Therefore, in many people, magnesium deficiency symptoms are quite apparent, however their blood levels of magnesium appear to be sufficient.
Symptoms of Magnesium Deficiency:
- Muscle tightness and cramping/twitches
- Fatigue and muscle weakness
- High blood pressure
- Irritability
- Brain fog
- Headaches and migraines
- Premenstrual symptoms
- Anxiety
- Constipation
- Poor sleep
How do you become Magnesium Deficient?
Some of the most common causes of Magnesium deficiency include:
- Inadequate dietary intake
- Chronic stress
- Diuretic use
- Vomiting and diarrhoea
- Diet high in processed and packaged food
- Excessive alcohol intake
- Diabetes
- Burns and surgery
- Digestive issues that may impair magnesium absorption
Dietary Sources of Magnesium:
- Green leafy vegetables such as kale, spinach and rocket
- Legumes
- Raw cacao- yes, that’s good quality, low sugar, chocolate!
- Baked beans
- Spirulina and chlorella
- Nuts and seeds
- Broccoli, broccolini and figs
Not all Magnesium supplements are created equally and it is recommended to speak to the highly qualified team of Naturopaths and Nutritionists to determine which Magnesium supplement is best suited to your needs.
About The Author - Annmarie Cannone
Annmarie is a highly qualified Naturopath and Nutritionist having graduated from the University of Western Sydney with both undergraduate and post graduate degrees and holds a Master’s Degree in Human Nutrition.