Magnesium is one of the most abundant minerals in the human body, playing a role in hundreds of metabolic reactions – every cell in our body needs it! Thus, it is essential in promoting healthy body and brain function. Despite this, we may not always have enough magnesium in our body, even when consuming a healthy balanced diet.
Symptoms of Magnesium deficiency may include:
- Muscle aches and pains
- Poor mood
As it worsens, it may result in:
- Loss of appetite, nausea, vomiting
- Acid reflux and heartburn
- Brittle nails and skin issues
- Numbness, tingling
- Muscle cramps and spasms
- Personality changes
- Abnormal heart rhythms
- Coronary spasms
Chronically low levels of magnesium have been linked to:
- High blood pressure
- Heart disease
75% of all Australians are magnesium deficient. The average diet does not provide enough magnesium for optimal function in the body.
Supplementation through tablets is one way to combat magnesium deficiency, but for many, particularly those with gut health issues, the magnesium is not always absorbed or used where it is needed. Now while too much magnesium in your diet is not an issue, high doses of magnesium from supplements can result in nausea, cramping and diarrhea. Magnesium supplements may also interfere with certain medications, so it is important to check with your doctor before taking magnesium supplements.
Why is Magnesium so important?
Magnesium has many roles in the body, including:
- Protein synthesis
- Muscle function
- Nerve function
- Blood glucose (sugar) control
- Energy production
- Blood pressure regulation
- Structural development of bone
- Active transport of Calcium and Potassium ions (important for nerve impulse conduction, muscle contraction and normal heart rhythm).
Thus, there are many benefits of Magnesium:
A key player in hundreds or biochemical reactions in the body.
60% of magnesium in the body is found in bone, the rest in muscles, soft tissues and fluids. It helps in the conversion of food into energy, creation of new proteins, creating and repairing DNA/RNA, the contraction and relaxation of muscles, regulates neurotransmitters which send messages throughout the brain and nervous system.
Boosts exercise performance.
Magnesium moves blood sugar into your muscles and gets rid of lactate, which builds up during exercise, causing fatigue. Magnesium plays an important role in brain function and mood. Low levels have been linked to an increased risk of depression. One source cites a 22% greater risk of depression in those > 65 with low magnesium intake.
Helps those with Type 2 Diabetes.
Some studies have shown that 48% of those with Type 2 Diabetes have low blood levels of magnesium, which can impair insulin’s function of keeping blood sugar levels in check. Magnesium is essential the metabolism of glucose.
Lowers blood pressure.
Research has shown that Magnesium has helped lower blood pressure in those who already had high blood pressure. This effect was not seen in those with normal blood pressure.
Reduces inflammation in the body.
Low intake of Magnesium is linked to chronic inflammation and subsequently chronic disease and ageing. Supplementation has been shown to reduce inflammatory markers. Similarly, foods rich in magnesium can lower inflammation.
Some researchers postulate that migraine sufferers are magnesium deficient and from their studies supplementing magnesium has been shown to prevent and treat migraines.
Reduces insulin resistance.
Insulin resistance is the impaired ability of muscle and liver cells to absorb glucose (sugar) from the bloodstream and can be a precursor to metabolic syndrome and Type 2 Diabetes. As mentioned above, Magnesium plays a vital role in this process.
Improves PMS symptoms.
Symptoms such as water retention, abdominal cramping, fatigue and irritability have been reported to improve with magnesium supplementation.
Magnesium is widely available in foods such as:
- Nuts and Seeds: pumpkin seeds, chia seeds, almonds, cashews, peanuts
- Low fat milk and yoghurt
- Chicken, beef and fish (halibut, mackerel, salmon)
- Vegetables: spinach, broccoli, and swiss chard
- Dark chocolate
- Black beans Quinoa Avocado, apples
As 30-40% of dietary magnesium is absorbed by the body, supplementation can assist in preventing magnesium deficiency.
There are many ways in which you can supplement with Magnesium.
Transdermal: oils, gels, sprays and lotions are a quick and easy way to replenish your magnesium levels. They can be absorbed through the skin, passing through to your bloodstream and muscles. You can apply directly to certain body areas, rub it on your feet before bed or add to a warm bath.
Bath flakes (e.g. Epsom salts): flakes and soaks can be added to your bath. Ensure to soak in the bath for 20 minutes for them to work effectively.
Tablets: best taken with food, due to its laxative properties.
At Redo we use MGLIFE Magnesium oil.
7 Facts about MGLIFE Magnesium Oil:
- It is made from organic magnesium chloride
- It is made and sourced in Australia
- It is highly concentrated, which means use less for more benefit.
- It is unscented, so no funky smells.
- It feels great on your skin and while you can feel a residue on your skin, it does not leave a visible residue of white sulphate.
- It is regularly tested for its strength and quality.
At RedoHealth we stock MGLIFE Magnesium Oil in 125ml, 250ml and 1L size bottles