foods-containing-magnesium

Magnesium and a Healthy Body

Magnesium is essential for your health and being a very important Mega Mineral in the body it has over 350 enzymatic reactions. Absorption of magnesium is from the small intestine, decreased absorption occurs with excess fatty diet, alcohol, coffee, and salt.

In the modern world we all sometimes have a poor diet, particularly if stressed. Stress also reduces magnesium levels. 50% of magnesium is stored in bone; 50% intercellular; and only 0.3% of total body magnesium is present in the serum.

The symptoms of low magnesium or magnesium deficiency are many and include:

  • Muscle cramps, especially the calves.
  • Muscle twitching, often around the face.
  • Restless legs.
  • Insomnia.
  • P.M.S.
  • Numbness and tingling.
  • Apathy, depression, irritability.
  • Anxiety and panic attacks.
  • Memory problems and poor concentration.
  • Sugar craving.
  • Constipation, IBS.
  • Fatigue and Chronic Fatigue Syndrome.
  • Tachycardia and palpitations.

There are many food sources that contain Magnesium:

  • Dark green leafy vegetables.
  • Brazil nuts.
  • Sunflower seeds.
  • Whole grains, Wheat bran.
  • Figs.
  • Dark Chocolate.
  • Chlorella.
  • Soy.
  • Sardines.
  • Apples, Pears, Kiwi fruits, Mango, Bilberry, Pineapple
  • Liquorice.
  • Rosemary, Turmeric, Sage, Rhodiola, Red bush tea.
  • Mushrooms, Celery, Beetroot, Artichoke.

The list is endless. However, a supplement can be taken such as Magnesium Malate or Citrate.

One of the best ways to increase magnesium levels if they are low is to use Epsom salts in a bath, 3-4 large handfuls in a warm bath, soak and enjoy for 15 minutes 2/3 times a week.

Another effective way to absorb magnesium is to use a magnesium spray, as an oil or a body lotion.

Serum measurement of magnesium is not helpful, the only accurate measurement is Red blood cell magnesium (2.4-2.57mmol/L) is the normal range.

Always consult a health practitioner before assuming you have a low magnesium level. For more information on nutrition, see Nutrition and Gut Health. If you would like further advice or have concerns, then book an online skype consultation with Dr John Moran.

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