Magnesium is one of the most vital minerals for the everyday functions of both our brain and bodies, but so many of us are actually magnesium deficient.
So why exactly is magnesium so important, what does it do, and how can you tell whether you’re getting enough?
Keep reading to learn more about the role magnesium plays in health and wellness, along with some tips on incorporating more magnesium into your diet and lifestyle.
What does magnesium actually do?
Magnesium is responsible for over 300 reactions within our bodies - and in actual fact, every cell in our bodies requires adequate magnesium levels to function!
This is why magnesium is one of 7 “macrominerals” - the minerals we need to consume in relatively large amounts each day. Magnesium helps our bodies in many different ways, including:
- Regulating blood pressure
- Encouraging restful sleep
- Improving circulation
- Strengthening bones and teeth
- Reducing the risk of diabetes
- Promoting heart health
- Preventing kidney stone formation
- Relieving muscle cramps
- Assisting with the production of protein
- Aiding digestion of carbohydrates
- Helping to absorb Vitamin D
- Assisting weight loss
- Preventing osteoporosis
- Balancing hormones
Just to name a few! It’s easy to see why magnesium is just so vital to keep our mind and bodies functioning smoothly.
How much magnesium do we need?
With this being said, how much magnesium do we need for optimum health and wellness? Everyone is different, so it’s best to consult with a doctor before looking to increase your magnesium intake. As a guide, the National Institute of Health recommends the following:
- 1-3 years: 80mg per day
- 4-8 years: 130mg per day
- 9-13 years: 240mg per day
- 14-18 years (male): 410mg per day
- 14-18 years (female): 360mg per day
- 19+ (male): 400-420 mg per day
- 19+ (female): 310 - 320mg per day
- During pregnancy: 350-400mg per day
- During breastfeeding: 310 - 360mg per day
How to tell if you are low in magnesium
Our magnesium levels can be depleted due to a lack of magnesium in our diet, along with the consumption of caffeine, sugar, processed food and alcohol.
If you’re worried you might be low in magnesium, the following signs may be an indication to look out for:
- Loss of appetite
- Nausea
- Fatigue and weakness
- Insomnia
- Irritability
- Sensitivity to noise
- Muscle soreness or spasms
- Anxiety
- Carbohydrate cravings
- Headaches
- Fuzziness or difficulty concentrating
Remember to consult your doctor regarding your signs and symptoms for a professional diagnosis.
How to get enough magnesium
Luckily, magnesium is readily available in many different foods. These include:
- Dark, leafy greens such as spinach
- Sunflower seeds
- Almonds
- Sesame seeds
- Brocolli
- Oats
- Brown rice
- Bananas
- Dark chocolate
- Kidney beans
- Peanut butter
However, if you’re struggling to consume enough magnesium through your diet, you might choose a magnesium supplement to help you meet your daily requirements. Soaking in magnesium flakes is one of the best ways to safely raise magnesium levels in your body, as it can easily be absorbed through your skin.
Soaking in magnesium flakes for 30 minutes a few times a week can help to raise your magnesium levels quickly and conveniently. Our tip: add some Himalayan salt or a few drops of essential oils to make it a soothing and relaxing experience!
You can shop our range of magnesium products online, with AfterPay and ZipPay available.
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