Why do we need Magnesium?

It often happens youve been feeling run down or achy, stressed or your belly just hadnt been right, and someone will say, Have you been taking magnesium?. Well-meaning older relatives and anyone even slightly health-conscious seem to really be big fans of taking magnesium for general wellbeing but can it really be as good as everyone says?

What is Magnesium?

Magnesium is one of the most important minerals in your brain and body and is essential for getting through every day. We need a lot of magnesium to stay healthy, but studies indicate that around 50% of people dont get enough magnesium.

Although we need and use quite a lot of it, our bodies cannot create this exceptional mineral so we need to make sure that we are getting enough from food and other sources to keep us healthy. The biggest dietary sources of magnesium are green leafy vegetables, whole grains, seeds, and nuts. It is also found to a lesser extent in oily fish and delicious avocados.

Low levels of magnesium coincide with a number of chronic health conditions in Western cultures, including type 2 diabetes, high blood pressure, heart disease and Alzheimers, as well as mental health conditions including depression.

What are the benefits of Magnesium and how might it be able to help you?

In a nutshell, magnesium is useful because:

  • It is present in bones and muscles, helping keep you strong and moving

  • It helps your body to turn food into energy

  • It helps to create and repair your genes

  • It helps your central nervous system to run properly

  • It helps your body to create new proteins from amino acids.

Helps your body to perform

Magnesium gives your body energy and helps your muscles to move and your blood sugar to work around your body. It is essential for general movement but goes into overdrive when we are exercising.

Increasing your magnesium may help your body to perform at its best, boosting performance and also preventing muscle pain and reducing stress on the body.

Helps to reduce pain and fight inflammation

Magnesium has anti-inflammatory properties and can help reduce inflammation in the body in a number of ways. It can reduce pain such as headache and backache, and also help the body to heal and repair from general illness and injury or strain.

Taking more magnesium has been shown to help provide relief from migraines as well.

Improves cognition and mood

Magnesium boosts mood and brain function and has been shown to reduce the risk and symptoms of depression. People suffering from depression, anxiety, and other mental illness are often low in magnesium, and taking supplements may help.

Helps to fight chronic conditions

Magnesium helps people manage type 2 diabetes and also reduce the likelihood that people will develop type 2 diabetes. It helps the insulin in your body to keep blood sugar levels maintained and under control.

It also helps people who suffer from high blood pressure to lower the effects of this condition and lower your blood pressure. This mineral has also been found to play an important part in happy heart health helping to reduce the risk of hypertension.

Helps with acid reflux

Magnesium is a common ingredient in many natural treatments for acid reflux and indigestion, and for many people can help reduce this regular, uncomfortable condition.

Reduces the symptoms of PMS

It reduces the symptoms of premenstrual syndrome, including water retention, abdominal pain, lowered mood, and general fatigue.

Sources of Magnesium

Magnesium is present in many foods, but even with the healthiest diet you still might not be getting enough. A daily supplement may help. The recommended daily amount of magnesium is 310-320 mg for women and 400-420 mg for men.

Magnesium comes in a number of different forms, some of which are more absorbable than others. Some of the easier to absorb include:

  • Magnesium citrate

  • Magnesium chloride

  • Magnesium lactate

  • Magnesium aspartate

  • Magnesium taurate

  • Magnesium malate

Look for a supplement that has the USP (United States Pharmacopeia) label on it, as this tells you that the supplement has been approved for its potency and free of contaminants.

Erics has a number of supplements that contain magnesium that are crafted to suit men, women and also children have a chat with one of our friendly staff to find out what may suit you best.

We also sell a number of food products that are high in magnesium (as well as incredibly tasty), and that will make it so simple to reach your recommended intake.

Foods that are high in magnesium include:

  • Pumpkin seeds

  • Spinach

  • Dark chocolate

  • Nuts including cashews and almonds

  • Avocado

  • Oily fish including salmon, mackerel and halibut

  • Quinoa

  • Black beans

  • Dark chocolate

Miraculous Magnesium Salad Bowl

This is a delicious recipe for lunch or dinner that will help you get the recommended daily amount of magnesium. This is super easy, just mix all the ingredients together below.

  • 2 handfuls of baby spinach

  • 1 punnet cherry tomatoes, halved

  • 1 avocado diced

  • 1 cup cooked and cooled quinoa

  • 1 cup canned black beans drained and rinsed

  • 100-200g flaked poached salmon

  • 2-3 tablespoons of chopped almonds and cashews and pumpkin seeds to sprinkle on top

Dressing

Combine ¼ cup extra virgin olive oil with 1 tablespoon fresh lemon juice and salt and pepper to taste. Mix well and then drizzle over your salad.

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