Am I Magnesium deficient?
Am I Magnesium deficient? Understanding this key nutrient
Dr. Angelia Baklis, Osteopath at The A Life
Magnesium – it the most powerful relaxation nutrient available, as it is a both a muscle and central nervous system relaxant! Many people are deficient in magnesium without even knowing it and what they don’t realise is that this one nutrient can have a significant effect on the way you feel. Getting more magnesium in to your system can help with sleep, headaches, cramps and so much more!
So, how do you know if you are magnesium deficient?
If you have one or more of the following symptoms it is highly likely you are magnesium deficient, and you may benefit from supplementing:
> Muscle spasms or cramps
> Tight upper traps/neck
> Teeth clenching
> Eye twitches
> Menstrual pain
> Anxiety, irritability or depression
> Dark chocolate cravings
> Suffer from conditions like fibromyalgia, chronic fatigue or hypertension
Can you get magnesium from food?
Yes, but it’s complicated…
Magnesium is found in a variety of foods such as:
> Sea vegetables/seaweed
> Greens (spinach, chards)
> Dark chocolate
> Buckwheat, rye and millet
However, it is often poorly absorbed into the body. Soil from conventional farms today is often depleted in magnesium and processing methods often strip foods of magnesium.
There are also many factors that decrease the absorption of magnesium from foods, such as:
> Excess alcohol, salt and coffee consumption
> Profuse sweating
> Chronic stress
> Leaky gut
How do you get more magnesium in your body?
> Limit coffee, salt, sugar and alcohol consumption
> Decrease your stress levels (have regular Epsom salt baths to relax and unwind)
> Sort out any gut issues you may have with a naturopath
> Check with your doctor to see if any of your medications may be causing magnesium loss
> Eat magnesium-rich vegetables – organic, from a local farmer if possible
> Rub magnesium oil in to your skin as a night time routine (it absorbs straight in to your blood stream!)
> Take a magnesium supplement
The recommended daily intake of magnesium is 300mg/day – most people would be lucky to get 200mg/day. Most people benefit from 300–1,000mg a day.
Forms of magnesium that are well absorbed in the body are magnesium citrate, glycinate, taurate or aspartate. Avoid magnesium carbonate, sulfate, gluconate and oxide as they are poorly absorbed into the body.
If you experience diarrhoea when taking a magnesium supplement you may be taking too much or taking a poor form of magnesium. Consult your doctor before starting any new supplements.
It is such a powerful mineral that can have a profound calming effect on the body. We are providing this information to you based on our own research and experience. If you have any questions about magnesium and your symptoms please ask The A Life team or consult your doctor. We also stock good quality Magnesium flakes, oils and supplements that we recommend, but remember food is always the first medicine!
Angela and The A Life are part of the Nourish Melbourne Community. The A Life offer Pilates classes, Clinical Pilates, Osteopathy and Naturopathy. Nourish Melbourne Members save on all services and offerings at The A Life. Find out more here or if you're not yet a Nourish Melbourne Member and want to know how you can save on all things wellness click here.