With many health practitioners telling us to take Magnesium – how much do you really know about this magnificent mineral?
Magnesium is an important trace element with various roles in the make up and function of your body. in fact, it’s involved in over 300 enzymatic reactions that cover a wide range of metabolic activities.
In a nutshell it is essential for producing energy to help your body adapt to stress, it is needed for proper calcium absorption for bone remodeling, maintenance of lean muscle tissue and for the regulation of muscle contractions.
What Factors Might Increase Your Need for Magnesium?
* Poor muscular recovery, Reduced endurance and excessive fatigue after exercise. * Cramping and menstrual pain * High blood pressure and cardiovascular issues *Low stomach acid reducing absorption * Too much Alcohol, Coffee, Fat, Sugar and Processed grains * Emotional stress * Liver disease * Pregnancy/pre-eclampsia *Restless legs and poor sleep * Diabetes (Type 2)
How Can You Get More Magnesium into Your Life?
The better dietary sources are green leafy vegetables, wholegrain cereals, nuts, seeds and legumes BUT the magnesium content of these foods is dependent on the magnesium content of the soil and growing conditions. Fertilizers do not routinely contain magnesium.. so if its not in the soil…Furthermore, food processing practices such as the milling of wheat compound mineral loss.
How Much Do You Require for Optimal Health?
The average RDA is 400mg/day for men and 350mg/day for women. If you are correcting a deficiency the amount will increase.
Effective Supplementary Forms of Magnesium.
Magnesium is regarded as one of the premier forms of mineral supplements with regards to its bioavailability. This is dependent on how well the magnesium salt moves into the small intestine. It is also affected by the total amount of magnesium ingested and how nutritionally rich you are.
The most soluble forms of magnesium include magnesium amino acid chelate, citrate and magnesium orotate. Inorganic forms such as magnesium oxide are poorly absorbed and may result in nausea or diarrhea.
Different forms of magnesium have different roles to play in human health. for example, Magnesium citrate, often found in citrus fruits makes it an excellent antioxidant nutrient and Magnesium orotate is well positioned to improve cellular energy production and may be useful in chronic fatigue.
Like most nutrients magnesium works synergistically with other trace minerals such as zinc, chromium, calcium, potassium and selenium to improve health.
As always the smartest way to look after your health and wellbeing is to visit a qualified, experienced Naturopath, Clinical Nutritionist or nutrition-knowledgeable Health Practitioner.