What You Need to Know - Magnesium 101
What Your Need to Know - Magnesium 101
About 1/3 of Canadians don’t get enough magnesium from their diets. How can you increase your intake of this essential mineral?
Magnesium is the fourth most abundant mineral in the human body, but many people don’t get enough of this essential nutrient. Magnesium is involved in over 300 metabolic reactions in the body. It’s critical for energy production, blood pressure regulation, nerve signal transmission, and muscle contractions. 💪🏻🧠
Low levels of magnesium can contribute to heart disease, mood disorders, hormonal imbalances, migraines, menstrual cramps, breast tenderness, muscle cramps, restless legs, insomnia and contribute to constipation. 💩 Women in particular are at risk for magnesium deficiency.
Magnesium is found in many plant-based foods such as vegetables, whole grains, beans, lentils, nuts and seeds. My favourite sources of magnesium include: leafy greens, dark chocolate (70% cocoa or higher), avocados, bananas, cashews, almonds, lentils, black beans, chickpeas, kidney beans, tofu, pumpkin seeds, ground flax, oats, barley, and whole wheat. 🍫🍌🥑 Moderate amounts of magnesium can also be found in poultry and eggs.
Eating a fibre-rich diet filled with plants can help you obtain sufficient magnesium for good overall health. But what if you need a boost beyond your diet? Here’s some easy ways to boost your overall intake of magnesium:
1. Magnesium Supplements: magnesium bisglycinate is my fav for good absorption - you can buy it powdered, in capsule form, as a mouth spray or in liquid form
2. Epsom Salts: aka. Magnesium sulfate - use about 2 cups of epsom salts added to your bath; soak for 15 minutes minimum (especially good before bed for relaxation)
3. Topical Magnesium (sprays & lotions): apply cream over body or spray before bed
At @wolseleywellness on Corydon, we love @studio.on.27magnesium lotions. We carry a variety of blends with different scents such as rosemary peppermint, patchouli and lavender. We also carry magnesium bisglycinate capsules. 💊
CAUTION: Do not supplement with high doses of magnesium long-term without speaking to a health professional. Magnesium needs to be balanced with other minerals such as calcium and potassium to maintain good blood pressure. High doses of magnesium can cause diarrhea, so speak to a health professional about the proper dosage for you.
Courtney Rae Jones is a Registered Holistic Nutritionist. She is also a Culinary Nutrition Expert having completed her certification in alternative & specialized diets through the Academy of Culinary Nutrition. She specializes in digestive health and balancing women’s reproductive hormones.