Essential Magnesium

Essential Magnesium

Magnesium plays numerous essential roles in the body and is required in hundreds of different biochemical pathways, including nutrient metabolism, hormone production, stress modulation, sleep regulation, muscle function and recovery, and bone health. However many Australians are not meeting the recommended daily magnesium intakes as a result of our modern lifestyles, which often involve high stress levels, poor sleep, intense exercise, certain medications, high intakes of coffee, tea, alcohol and sugar, combined with our mineral-depleted soils. It is therefore essential that our intakes of this important mineral are sufficient to meet the body’s requirements and support all of these vital functions. 

7 Common Signs of Magnesium Deficiency:

1. Muscle aches/cramps

2. Unrefreshing sleep

3. High stress levels

4. Mood imbalances

5. Headaches or migraine

6. Low energy levels

7. Menstrual pain/cramps

7 Ways to Boost Magnesium Levels

1. Increase intakes of magnesium-rich foods; including leafygreen vegetables, avocado, raw cacao, wholegrains, nuts, seeds and legumes. 

To optimise magnesium absorption, ensure leafy greens are lightly cooked and pre-soak wholegrains, nuts, seeds and legumes before consumption or choose sprouted/activated options to minimise the impact of ‘anti-nutrients’ such as oxalates and phytates, which can bind magnesium.

2. Improve your gut health;maintaining optimal levels of good bacteria through proper nourishment can aid effective absorption and utilisation of magnesium by the body.

3. Magnesium supplementation; to help boost intakes, particularly during times of stress or intense exercise, good quality magnesium powders such as magnesium bisglycinate are well absorbed.

4. Magnesium baths; adding magnesium flakes or Epsom salts to your bath or foot spa can help to increase magnesium levels through transdermal absorption of the mineral.

5. Consume bone broth (made from organic and grass-fed animals); a rich source of magnesium and several other essential nutrients.

6. Minimise intakes of coffee, black tea, alcohol and soft drinks; whichcan all interfere with the body’s absorption of magnesium.

7. Minimise intakes of refined sugar;which can increase the excretion of magnesium from the body.

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Kula Health

Article by Laura Thompson

Laura really values the importance of keeping up to date with new scientific developments, and has particular interests in digestive health, mood imbalances and women’s health.