By Rachel Davies, Nutritionist
Magnesium is a mighty mineral and one that I often recommend through food and supplementation in my clinical practice. It may not get the attention of other nutrients such as Vitamin D or Omega 3s but is an essential mineral for maintaining optimal health.
Despite it being so critical for our wellbeing, many people are unknowingly low in magnesium due to their dietary habits, high stress and modern farming practices which have led to food being less nutritionally dense than it was 50 years ago.
In this blog, we’ll explore why magnesium is so important, the signs to look out for that you might be lacking in magnesium and how you can incorporate magnesium-rich foods into your diet.
Why is Magnesium Important?
Magnesium is involved in over 300 biochemical reactions in the body. It’s essential for processes such as energy production, nerve function, muscle contraction, and maintaining a healthy heart rhythm. Here are some of the key benefits of magnesium:
Supports Energy Production - Magnesium is involved in converting food into energy. It acts as a co-factor in the creation of adenosine triphosphate (ATP), the body’s energy currency. So without enough magnesium, your body may struggle to produce the energy you need and can lead to fatigue.
Promotes Muscle and Nerve Function - Magnesium helps regulate muscle contractions and nerve signals. Low magnesium can be a factor in a range of neurological disorders.
Supports Heart Health - Magnesium helps maintain a steady heartbeat and supports healthy blood pressure levels by relaxing blood vessels.
Aids in Stress Management and Sleep - Magnesium plays a role in regulating stress hormones and calming the nervous system. It’s often referred to as ”nature’s tranquiliser” because of its ability to promote better sleep and relaxation. That’s why it is a key ingredient in Extracted’s Sleepee supplement.
Strengthens Bones - While calcium often gets the spotlight for bone health, magnesium is just as important. It helps the body absorb calcium and contributes to bone density.
Improves Digestion - Magnesium relaxes muscles in the digestive tract, helping to maintain bowel motility and alleviate issues like constipation.
Regulates Immunity - Magnesium is involved in regulating inflammation and immune responses to infectious agents.
Supports blood sugar regulation - Magnesium helps to regulate our blood sugar response and research has shown it to be especially successful in individuals with Type 2 Diabetes.
Signs of Magnesium Deficiency
Research suggests that in Europe and the US magnesium intake is not where it should be. Factors like stress, caffeine consumption, alcohol and diets low in magnesium-rich foods can all deplete your body’s magnesium stores. Here are some signs you may be low in magnesium to look out for:
- Muscle cramps or twitches such as eyelid twitching
- Fatigue or low energy
- Difficulty sleeping
- Anxiety or irritability
- Headaches or migraines
- Digestive issues, like constipation
- Irregular heartbeat
If you’re experiencing any of these symptoms, it is worth consulting a healthcare professional and assessing your magnesium intake.
Top Food Sources of Magnesium
The good news is that magnesium is found in a variety of foods and is easily incorporated into the diet. Here are some of the best sources to add to your diet:
Dark Leafy Greens
Dark leafy greens like spinach, kale, and Swiss chard are excellent sources of magnesium.
Nuts and Seeds
Almonds, cashews, sunflower seeds, pumpkin seeds, and flaxseeds are all magnesium powerhouses.
Wholegrains
Brown rice, quinoa, oats, and whole wheat are great sources of magnesium. Choose wholegrain options over refined grains to boost your magnesium intake.
Legumes
Lentils, chickpeas, black beans, and edamame are rich in magnesium as well as protein and fibre.
Avocado
Avocado is not only a good source of healthy fats but also contains a decent amount of magnesium per medium avocado.
Dark Chocolate
Good news for chocolate lovers like me, dark chocolate (70% cocoa or higher) is a good source of magnesium too.
Fish
Fatty fish like salmon and mackerel are rich in magnesium as well as omega-3 fatty acids, making them a great choice for overall health and wellbeing.
Bananas
While bananas are best known for their potassium content, they also provide a good source of magnesium.
Dairy
Quality dairy products like yogurt and milk are also a way to get magnesium into the diet.
Tofu
A half-cup of tofu is a great plant-based option for magnesium intake.
How to Increase Magnesium in Your Diet
Incorporating magnesium-rich foods into your meals doesn’t have to be complicated. Here are some simple ideas:
- Start your day with a smoothie made with spinach, avocado, almond butter, and a banana.
- Snack on a handful of nuts and seeds, or sprinkle them over salads and porridge.
- Swap white rice for quinoa or brown rice as a side dish.
- Enjoy a piece of dark chocolate as an after-dinner treat.
- Include a serving of fatty fish like salmon in your weekly meal plan.
- Add lentils and beans to soups, stews, and salads for a magnesium boost.
Should You Consider Magnesium Supplements?
While I always advocate a ‘food first’ approach and it’s best to get nutrients from food, some people may benefit from magnesium supplements, particularly if they struggle to meet their needs through diet alone. Common forms of magnesium supplements include magnesium citrate, magnesium glycinate, and magnesium oxide. Extracted’s new high strength 300mg elemental Magnesium complex combines magnesium glycinate, magnesium citrate and magnesium malate. It is a great booster supplement which can be taken alongside Sleepee (which contains 100mg magnesium oxide) and Flexee to ensure you reach your recommended daily allowance of magnesium. However, it’s important to consult a healthcare professional before starting any supplement regime to ensure it’s appropriate for you.
Magnesium is a vital mineral that supports nearly every system in your body. By prioritising magnesium-rich foods and making small, intentional changes to your diet, you can support your energy levels, sleep quality, and overall well-being.
This blog is written by Nutritional Therapist Rachel Davies. Rachel is registered with the BANT (British Association of Nutrition and Lifestyle Medicine) and the CNHC (Complementary and Natural Healthcare Council). She continually attends CPD training to further her expertise and keep abreast of the fast moving field of nutritional science.
Note: This article is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.