Nutrient Database

What is magnesium used for in the body and how can I boost my levels?

I thought I’d take this mineral first in the Nutrient Database as its huge role in the body is often underplayed and it’s the one I find myself talking about the most in my clinic. It’s estimated that a massive 70% of the population are low in their intake of magnesium and considering its role and how deficiency can affect your day to day life quite considerably I find that surprising. However, maybe it’s just down to us not knowing exactly what is causing our symptoms, so read on and see how a lack of magnesium may be affecting you.

 

How is it used?

For healthy strong bones – magnesium is needed to help regulate calcium movement in and out of bones. When the levels are low bones can be weaker, break more easily or there is an increased risk of osteoporosis.

To relax muscles – ever get tight muscles after exercise? Well magnesium is needed for the energy to exercise and often there’s not enough left to relax your muscles afterwards, so cramps can result.

To dilate blood vessels – magnesium is needed for an enzyme that regulates vascular tone, if there is insufficient magnesium available blood vessels can constrict excessively. If you suffer with headaches up your intake and see if it makes a difference. There is evidence of the beneficial effects of magnesium with a reduction in migraines for both pain levels and frequency.

For energy – magnesium is attached to every single molecule of ATP (adenosine triphosphate) which is used by every cell in your body as energy. Without magnesium there’s a lack of ATP made and hence fatigue follows.

To support our stress systems (or adrenal glands) – our bodies don’t know the difference between real ‘life threatening’ stress or a never-ending To-Do list. In order to function well, our adrenal glands that produce our stress hormones, adrenalin and cortisol need adequate protein, B Vitamins and magnesium. So, if you’re feeling the pressure you need to up your intake of magnesium to compensate for the extra demand in your system.

Good sleep – magnesium is a very calming mineral and so helps us to wind down at the end of the day. However, add to this its role of dilating blood vessels and relaxing muscles you can see how much it is needed to help get to sleep easily at night.

 

Deficiency Signs

Muscle cramps

Headaches

Raised blood pressure

Fatigue

Insomnia and difficulty switching your brain off

 

So, how do we boost our levels?

 Firstly, through diet, this is an easy one and always my preferred option. It is found in dark green leafy vegetables like broccoli and spinach but also in avocado, almonds, pecans and pumpkin seeds.

You can also get a top with by having a good old fashioned Epsom salt foot bath. Put 1 cup of Epsom salts in a tub of hot water and pop your feet in for 20 minutes. Remove them and dab them dry so that you keep the salts on your skin. Epsom salts are magnesium sulphate and it diffuses in through your skin. Use it particularly after exercise to prevent delayed onset muscle soreness or 30 minutes before bed to help calm your mind and improve sleep.

Lastly, you can supplement. If you have a huge number of deficiency signs it may be that you need to super boost your levels to help alleviate symptoms quickly. You can take up to 350mg per day safely, however, reduce this if you are eating lots of magnesium rich foods or having foot baths often. One word of caution – magnesium can interfere with the metabolism of some drugs, so if you are on medication please speak to your doctor, the pharmacist or check it out with a nutritional therapist before you go ahead.

If you are unsure that magnesium is the cause of your symptoms book your session here with The Food Physio and we can help you find out what is. Most of the time there are a number of different problems that all overlay and combine so there isn’t a simple fix one thing and it all falls into place option.