May 2020
Jacqui Lewis - BHSc Nutritional and Dietetic Medicine

Importance of Magnesium

Magnesium is the fourth most abundant mineral in the human body.

It plays several important roles in the health of your body and brain.
However, you may not be getting enough of it, even if you eat a healthy diet.

Magnesium is Involved in Hundreds of Biochemical Reactions in your body about 60% of the magnesium in your body is found in bone, while the rest is in muscles, soft tissues and fluids, including blood.

In fact, every cell in your body contains it, and needs it to function.

CARDIAC ACTIVITY

BONE MUSCLE

NERVOUS SYSTEM

One of magnesium's main roles is acting as a helper molecule in the reactions continuously performed by enzymes.

It is actually involved in more than 600 reactions in your body, including:

Energy creation:
Helps convert food into energy.

Protein formation:
Helps create new proteins from amino acids.

Gene maintenance:
Helps create and repair DNA

Muscle movements: Is part of the contraction and relaxation of muscles

Nervous system:
Helps regulate neurotransmitters, which send messages throughout your brain and nervous system.

Unfortunately, studies suggest that about 50% of the population get less than the recommended daily amount of magnesium.

Magnesium is a mineral that supports hundreds of chemical reactions in your body. However, many people get less than they need.

Health Benefits of Magnesium

Magnesium may help with the following health conditions:

It maintains Cardiovascular Health and Healthy Bone Density.

Migraines and headaches, including tension headaches.

Stress, irritability, insomnia and anxiety.

Muscular problems such as cramps, fibromyalgia and aches and pains, which may sometimes be linked to Magnesium Deficiency.

Period pain and symptoms of premenstrual syndrome, including mood swings , fluid retention, premenstrual migraines.

Fatigue, which may be a symptom of Magnesium

Dietary Sources of Magnesium:

Magnesium-rich foods include dark green leafy vegetables, legumes, nuts, seeds, whole grains, soybeans and cocoa.

A significant amount of Magnesium may be lost from foods during processing, refining and cooking, so in order to maximise your Magnesium intake, it’s best to avoid refined and processed foods.

Top 10 Dietary Sources of Magnesium

1. SPINACH
157mg/ 1 Cup

2. CHARD
154 mg/ 1 Cup

3. PUMPKIN SEEDS
92 mg/ 1/8 Cup

4. YOGHURT OR KEFIR
50 mg/ 1 Cup

5. ALMONDS
80 mg/ 1 Cup

6. BLACK BEANS
60mg/ 1/2 Cup

7. AVOCADO
58 mg/ 1 Medium

8. FIGS
50 mg/ 1/2 Cup

9. DARK CHOCOLATE
95 mg/ 1 Square

10. BANANA
32 mg/ 1 Medium

How much Magnesium do I need?

The recommended dietary intake (RDI) of magnesium is:

Over farming of our soils can leave the earth deprived of magnesium, and then the crops grown in this land will also be low in the mineral Supplementation is required when deficiency is obvious, during periods of high stress, malabsorptive conditions, and can be taken to aid sleep, anxiety and general fatigue.

Jacqui Lewis
BHSc Nutritional and Dietetic Medicine