Focus on Magnesium

Magnesium is one of the seven ‘macro-minerals’ which are needed by the body in relatively large amounts (as compared to trace minerals that are needed at much lower levels).

Magnesium is the fourth most abundant mineral in the body and is mostly stored in bone (60%) and inside all cells. It is needed for immune system function, muscle and nerve health.

Magnesium is a co-factor that supports enzymes in creating energy from food, creating and repairing DNA, muscle movement and regulating neurotransmitters that send messages throughout the brain and nervous system.

It is estimated that around half of us do not get enough magnesium. Although it is rare to have a true deficiency in magnesium, this is not the same as having optimum levels which can in reality be much higher than indicated in RDAs. 

I will often advise clients to take magnesium when they have muscle aches from exercise or even menstrual pain as it helps relax the spasms. Magnesium is also useful as a natural constipation aid as it relaxes the muscles involved in peristalsis in the digestive tract.

My top food sources of magnesium are: whole grains, spinach, quinoa, nuts, dark chocolate, avocados, edamame.

Magnesium absorption can be reduced if eaten alongside calcium-rich foods or if there is a low Vitamin D intake. Absorption can also decrease with age or during times of chronic stress.

However, many people would benefit from a supplement from time to time. If so, a magnesium citrate supplement would be ideal as it is absorbed more fully than some other forms of magnesium.

Magnesium is one of the few minerals that can even be absorbed via the skin so if you want a no-brainer tip for boosting magnesium take a 20-minute bath in Epsom salts twice a week. You’ll need around 400g of salts per bath so be generous, relax and enjoy!