What's Magnesium got to do with it?

What’s Magnesium got to do with it?

June 3, 2015
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Magnesium is one of the most prevalent minerals within our bodies and is vital for in excess of 300 biochemical reactions. It’s required for so many reasons but namely to maintain nerve and muscle function, support our immunity, heart function, bone strength, blood sugar balance, sleep and energy levels. It is also worth noting it works in synergy with calcium with phosphorus.

 

Magnesium deficiency:

As the body uses magnesium within cells, blood levels are low, therefore blood tests are not a useful measure. For this reason signs and symptoms can be a useful indicator for low status. Research suggests that over 50% of the general population do not consume adequate levels of magnesium or may be unable to absorb efficiently. Low levels are more common in the elderly population and in premenstrual women.

Deficiency of magnesium is closely related to deficiencies in phosphorus, such as:

  • Muscle weakness
  • Irritability
  • Sensitivity to noise
  • Headaches
  • Loss of appetite
  • Insomnia
  • Spasms
  • Personality changes
  • Linked to anorexia
  • Nausea
  • Vomiting
  • Predisposition to stress
  • Constipation
  • Carbohydrate cravings
  • Frequent cavities/poor dental health

 

Why low magnesium?

Natural sources of magnesium have been significantly depleted from the soil affecting the levels we would have absorbed from fruit and vegetables in the past. Other factors, which can affect our levels include:

  • Caffeine
  • High calcium intake
  • Alcohol
  • Digestive conditions
  • High sugar consumption
  • Some medication
  • Sweating (exercise)

 

Magnesium rich foods:

IMG_4085Leafy vegetables, whole grains, nuts, seafood, sea vegetables, legumes.

Drinking water in some hard water areas may also contain magnesium.

 

Supplementation

Following consultation at The Food Teacher Clinic I often recommend supplementation. For many clients I suggest transdermal supplementation using a magnesium oil applied directly to their skin before bed. This can be amazing for sleep, muscle pain and general relaxation. When applied directly to the skin many clients experience itching which is an indicator of low magnesium levels. Epsom salts is another great source of magnesium, which can be absorbed via the skin in a bath. I would recommend adding 2 cups to a bath prior to bedtime.

Lifestyle

As stress can affect levels consider stress management techniques such as meditation/mindfulness, yoga, Pilates and walking. Reducing/avoiding alcohol and caffeine is another factor, which may benefit your nutrient levels.

As minerals function in the body along with other nutrients focusing on a whole food diet will help to provide the combination required to maintain optimal health.

 

To find more out about your nutrient status or for more specific health concerns consider a telephone, Skype or face-to-face appointment at The Food Teacher Clinic where a registered nutritional therapist can talk about your individual needs and support you through the development of a bespoke programme.

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