What is Magnesium?
Magnesium is a vital mineral for our health. It is involved in over 300 enzyme reactions in the body, which means it plays a role in hundreds of different processes in order to keep us alive! We do, however, know that 7 out of 10 women and 4 out of 10 men in the UK do not get enough of this mineral through their diet.
How can I get magnesium in my diet?
Foods rich in magnesium include:
| Food Item | Magnesium Content (per typical serving) | Magnesium Content (per 100g) |
|---|---|---|
| Pumpkin seeds | 159mg (per 30g) | 550mg |
| Chia seeds | 111mg (per 30g) | 370mg |
| Dark chocolate (70%+) | 24mg (per 30g) | 80mg |
| Almonds | 80mg (per 30g / handful) | 270mg |
| Cashew nuts | 75mg (per 30g / handful) | 250mg |
| Cooked spinach | 80mg (per half-cup) | 100mg |
| Black beans (cooked) | 60mg (per half-cup) | 70mg |
| Edamame (cooked) | 50mg (per half-cup) | 65mg |
| Brown rice (cooked) | 42mg (per half-cup) | 44mg |
| Avocado | 29mg (per half avocado) | 29mg |
| Wholemeal bread | 25mg (per slice) | 64mg |
What does magnesium do in my body?
We know that magnesium is incredibly important and plays a role in so many functions in our body. Let's have a look at some of its main roles.
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Magnesium helps towards healthy bones and teeth We know that approximately 70% of our magnesium is stored in our bones and teeth and helps with their hardness and rigidity. This is why it's so important for their health. If you have any bone or teeth concerns, look to increasing your intake of magnesium. If you are taking a calcium supplement, take a magnesium supplement alongside to help with the calcium absorption.
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Magnesium helps reduce feelings of tiredness and fatigue One of the roles magnesium plays is in helping breakdown glucose into energy. Therefore if magnesium levels are low your energy levels may drop. In addition, Adenosine Triphosphate (ATP) needs magnesium to become biologically active. ATP is a coenzyme which is responsible for transporting energy to our cells. We can therefore see again how essential magnesium is for energy.
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Magnesium helps with energy metabolism in the body This means that it helps our body create energy from the food we eat.
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Magnesium helps with normal muscle and nerve function Magnesium works alongside calcium to help muscles relax. This is why it is often recommended to help with relaxation of the muscles after exercise or to help with sleep. It is also often recommended for people who suffer with cramp. Cramp is caused by the muscles contracting tightly and not being able to relax. Magnesium helps the muscles relax and therefore help stop the cramp.
What type of magnesium should I buy?
When looking at magnesium supplements, it is important to note that some forms of magnesium are more absorbable than others. Magnesium Citrate has been found to be significantly more absorbable than other forms. Poorer forms have a lower absorption rate and can often cause loose stools. The ideal amount to take can be very individual but for most people between 100 - 400mg per day is advised. For diets lacking in nutrients, we recommend this product Magasorb Ultra 375 for great absorption and quality.
Who can I speak to about magnesium?
If you have any questions about magnesium or any other supplement please do not hesitate to contact our Nutrition Advisors who will be happy to help you. Simply call them on 01892 55 21 75 or email nutrition@naturesbest.co.uk . If your symptoms are serious please contact your Doctor.