Are you getting enough of this nutrient?

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Did you know? You need up to 400mg of magnesium per day if you are a man and about 300mg per day if you are a woman. That’s just to keep you upright! Sadly, it is estimated that today a large number of Australians are chronically deficient.

Fun fact: Magnesium is one of the two dozen or so elements that are essential for life. Magnesium is vital in human metabolism, needed for over 300 biochemical reactions and it is the fourth most abundant mineral in your body.

Some of the major functions that require magnesium are:

  • Protein synthesis
  • Nerve function
  • Blood sugar control
  • Neurotransmitter release
  • Blood pressure regulation
  • Energy metabolism
  • Production of the antioxidant glutathione

Signs of magnesium deficiency:

  • Tiredness
  • Weakness
  • Muscle spasms or cramps
  • Irregular or rapid heartbeat
  • Poor sleep

Reasons for magnesium deficiency:

  • Sugary snacks
  • Too much caffeine (try to keep your intake to no more than two coffees a day)
  • Soft drinks (they also leach calcium from your bones)
  • Ageing (boo to that!)
  • Certain medications – diuretics, antacids and antibiotics for example
  • Poor digestion
  • Modern farming techniques and the use of pesticides

Fun fact: At the center of every chlorophyll molecule, in every green plant, there is a magnesium ion.

Food sources of magnesium:

  • Spinach – 1 cup: 157 milligrams
  • Chard – 1 cup: 154 milligrams
  • Pumpkin seeds – 1/8 cup: 92 milligrams
  • Yogurt or Kefir – 1 cup: 50 milligrams
  • Almonds – 1 ounce: 80 milligrams
  • Black Beans – ½ cup: 60 milligrams
  • Avocado – 1 medium: 58 milligrams
  • Figs – ½ cup: 50 milligrams
  • Dark Chocolate — 1 square: 95 milligrams
  • Banana (sorry Anita and Peter!) -1 medium: 32 milligrams

If you are craving chocolate, getting muscle aches and pains or generally feeling lethargic then you may want to consider supplementation. I’ve used it as part of my regime for some time now and really notice a difference when I DON’T take it. If you think you would benefit from some extra support contact the clinic today to see how we can help get you back to feeling your best.