Magnesium

Magnesium is needed for more than 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis.

Deficiency signs and symptoms

•   Muscle cramps and spasm
• Personality changes (irritability, depression )
• Difficulty concentrating
• Reduced pain threshold 
• Cold hands and feet
• Palpations
• Pre-eclampsia in expectant mothers
• Poor muscle recovery
• PMS
• Loss of appetite
• Fatigue
• Nausea/vomiting
• Low blood sugar
• Eye twitches
• Reduced endurance
• Menstrual pain

Causes of Magnesium Deficiency

• Reduced dietary intake
• Poor gastrointestinal absorption
• Excessive sweating
• Laxative use 
• Alcohol
• Diabetes
• Pregnancy
• Diarrhoea
• Vomitting
• Calcium supplementation

Indications for magnesium 

•  Unstable blood glucose levels
• Poor cardiovascular function
• Muscular complaints such as:

-       General muscle cramps

-       Mild aches and pains

-       Aches, pains and cramps associated with menstruation

• Muscle and energy recovery 
• Maintenance of bone health
• Chronic fatigue
• Fibromyalgia
• Nervous tension
• Headaches
• Anxiety
• Behavioural problems
• Insulin resistance
• Kidney stones

The better dietary sources of magnesium are plant foods, including wholegrain cereals, green leafy vegetables, nuts, seeds and legumes. However, the magnesium content in food is heavily dependent on the magnesium content of the soil and growing conditions. Magnesium is not a routinely added mineral to fertilisers and therefore if magnesium is not in the soil, foods grown will be low in magnesium. Further considerations for determining magnesium adequacy in the diet relates to the fact that processing and refining practices compound mineral losses in these foods. Taking these factors into consideration, sub-optimal magnesium intake is a real threat in the modern food supply.

Sources

• Buckwheat (½ cup)                 196mg
• Almonds (¼ cup)                     95mg
• Spinach (½ cup)                      75mg
• Cashews                                 75mg
• Millet (¼ cup)                          55mg
• Brown rice (½ cup)                  40mg
• Kidney beans (½ cup)             35mg
• Avocado (½ regular)               35mg
• Skim milk (1 cup)                    27mg
• Carrot (2 medium)                  14mg
• Garlic (4 cloves)                       4mg
• Sweet potato (1 medium)      32mg
• Potato skin on (1 large)         50mg
•  Broccoli (1 cup)                     19mg
• Blackberries (1 cup)               29mg
• Rye bread (4 slices)               52mg
• Banana (1 medium)               20mg

For more information on magnesium and how supplementation might benefit you

Or to book an appointment please call Courtney on 0421125517

Or email courtney@vitalianaturalhealth.com.au