Magnesium-Are you Deficient?

Do you suffer from any of the following symptoms?

Tiredness, insomnia, anxious, stressed, irritable, mouth ulcers, muscle aches, confusion, depression, poor digestion and headaches.

If so, you could be suffering from a magnesium deficiency. A very high percentage of the population suffer from a deficiency. It can be hard to diagnose because only a small percentage is stored in the blood therefore blood tests can often be inaccurate.

Why do we need magnesium?

Magnesium is needed by every cell in the body for so many different purposes which is why the stores in the body can get easily depleted. Examples of the uses for magnesium in the body are:

Cell metabolism

Energy production

Production of the antioxidant glutathione

Protein Synthesis

Gene maintenance

Muscle control

It is also very important for blood sugar control and cardiovascular health. Magnesium deficiency can be a prediction of diabetes and cardiovascular disease onset. In a 2006 study in the ‘Journal of Diabetes Care’, those subjects that consumed the most magnesium in their diet were less likely to develop type two diabetes.

Magnesium has also been shown to help with depression, PMS, migraines and lowering blood pressure.

Generally we are not getting enough magnesium in our diet because our soils are depleted. We also live very busy, stressful lifestyles and this depletes the stores that we have in our bodies. It can also be depleted by fatigue and too much calcium stored in our body too. Calcium and magnesium need to work in balance with each other. Another reason that magnesium deficiency is so high in the general population is because magnesium absorption depends on gut health and a large percentage of people have gut issues nowadays. Pharmaceuticals can also affect the absorption and storage of magnesium in the body.

Athletes also need more magnesium than the general population. A 2006 article in ‘Magnesium Research’ showed that strenuous exercise increases magnesium requirements by 10-20%. Supplementing can also boost exercise performance. A 1998 study in the Journal ‘Cardiovascular Drugs and Therapy’ showed an improvement in triathlete performances when supplementing with magnesium.

What foods contain magnesium?

Magnesium is found mainly in plant foods. In fact animal foods have hardly any magnesium.

FoodServingAmount of Magnesium (mg)
   
Pumpkin Seeds100g535
Cashews100g292
Almonds100g275
Buckwheat100g231
Figs1 cup100
Dark Chocolate1 square95
Black Beans100g70
Avocado1 medium58
Tofu100g53
Brown Rice100g44
Spinach100g39
Bananas1 medium32
Broccoli100g21

We need 400mg for men and 300mg for women per day so be sure to include a variety of the foods above.

If you wish to supplement, I recommend this particular product to my clients:

https://www.bioceuticals.com.au/product/preview/Ultra-Muscleze

Always check with a health professional before supplementing as too high a dose can cause loose stools.  I always advise to try to source your nutrients from food first however sometimes this is not always possible for a variety of reasons.

If you suffer from any of the above symptoms, try increasing your magnesium intake and see if this makes a difference to how you feel. It is often a simple, overlooked cause of so many symptoms in the body.

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