Why Magnesium Needs To Be A Part Of Your Diet

In nutrition, some minerals steal the spotlight—calcium for strong bones, iron for energy and vitamin C for immunity. But what about magnesium? Despite being involved in over 300 enzymatic reactions within the body, magnesium remains one of the most underrated yet essential nutrients. From muscle function to nerve health, magnesium is crucial in maintaining overall well-being.

The Magnesium Revelation: A Real-Life Example

Recently, I had the opportunity to consult with an elderly client struggling with persistent leg pain. Despite various treatments, relief seemed elusive—until a family member suggested magnesium supplements. Within just two to three days, her discomfort vanished like magic.

This anecdote isn’t just a one-off occurrence—it aligns perfectly with scientific research that underscores magnesium’s role in muscle recovery, nerve function, and cardiovascular health.

How Much Magnesium Do You Need?

According to the Recommended Dietary Allowance (RDA), adult men require 400-420 mg/day and women need 310-320 mg/day. However, individual needs vary based on age, lifestyle, and underlying health conditions. While whole foods should be your primary source, magnesium supplements can be beneficial when dietary intake falls short. Consulting a qualified nutritionist is always advisable before starting supplementation.

Why Is Magnesium Important?

Magnesium is more than just a mineral—it’s a biological necessity. It contributes to bone health, and nervous system function, aiding in neurotransmission and reducing stress-related symptoms, strengthens the body’s ability to fight infections and regulates heartbeat and blood pressure.

How To Recognise Magnesium Deficiency?

Despite its importance, many people fall short of magnesium intake, often unaware that their symptoms might be linked to a deficiency. Some common signs of magnesium deficiency include loss of appetite, fatigue and weakness, muscle contractions or cramps, numbness and tingling, A prolonged deficiency can lead to irregular heart rhythms, migraines, and even neurological issues, making it imperative to ensure adequate intake.

The Best Sources Of Magnesium

• Pumpkin Seeds: One of the richest sources of magnesium, providing 168mg per ounce (~40% of your daily need!).

• Almonds and cashews: Great snack options that deliver high doses of magnesium along with healthy fats.

• Dark Chocolate (85% or higher): Contains 65mg per ounce, making it a delicious way to boost magnesium intake.

• Fatty fish (salmon, mackerel and halibut): A great source of magnesium, plus omega-3 fatty acids for overall wellness.

  

• Avocados: More than just a trendy toast topping, avocados provide 58mg per fruit, supporting heart and brain function.

• Bananas: While not the highest source, they offer a good dose of magnesium along with potassium for muscle function.

• Legumes (black beans, chickpeas, lentils, edamame): Excellent plant-based options packed with fibre, protein, and essential minerals.

• Leafy greens (spinach, Swiss chard and kale): Just one cup of cooked spinach provides 157mg of magnesium, making it one of the best plant-based sources.

• Tofu: A powerhouse of plant-based protein that also supplies a significant amount of magnesium per serving.

Magnesium Types And Benefits: Which One Do You Need?

Magnesium isn’t one-size-fits-all—different forms serve different purposes. Magnesium Citrate is known for its gentle laxative properties, often used for digestive relief. Magnesium glycinate is the go-to for better sleep and anxiety reduction. Magnesium L-threonate is a game-changer for brain health and memory support as it crosses the blood-brain barrier, and magnesium orotate enhances cellular energy production, making it beneficial for athletes. Understanding the right type of magnesium can optimise your health goals, whether it’s better digestion, improved cognition, or muscle relaxation.