Magnesium – What you need to know



So, I’m going to do some short articles about dietary supplements, vitamins, minerals and nootropics.

First up we have what can really be thought of as one of our body’s bezy mates; magnesium.

Magnesium deficiency is actually only second to vitamin D deficiency in much of the western world.

Magnesium is in fact so important that actually no organ, system, or process within the body can function without sufficient quantities of the stuff.

So, why so important? In a nutshell, there’s a boat load of reasons.

Research has indicated magnesium helping to reduce cancer risk; reduce blood pressure; aid protein synthesis and nerve function as well as aiding in blood sugar stabling by helping to control insulin resistance.

Other interesting facts are that magnesium is a key ingredient for feeding our microcondria, the powerhouses of cells in our bodies.
Hence, magnesium can be crucial for energy levels.

Another little known gem is magnesium can be a specially important for asthma sufferers as it can relax the muscles in the lungs.

One big thing that hit me though was magnesium’s effect, or potential for effect, on combating depression.

This is achieved as Magnesium acts to effect the release of serotonin, the brain’s happy chemical. Magnesium can further serve to fight depression by aiding better sleep.

Ok, ok, sold. Where do I get it I hear you collectively roar.. So, here’s a list of the most magnesium dense sources of food, (highest at top);

1. Spinach
2. Chard
3. Pumpkin seeds
4. Yogurt and Kefir
5. Almonds
6. Avocado
7. Figs
8. Pack choi
9. Banana

Alrighty, so we’ve looked at the why and the from where, so is there anything else to know? Indeed a good question.. (Even if said myself).

Over farming has meant that lots of nutrients and minerals have been stripped from the soil that our food is grown in.

Magnesium is not manufactured within the plant and furthermore, it’s absorption is dependant on soil quality. It’s also dependant on water quality, with much of the minerals been stripped from our over polluted and processed water supplies.

Some of the reading I’ve seen also highlighted that much of the soil our foods are gown in is potassium heavy. The magnesium has to compete with potassium for absorption into the plant, a battle it often comes out second best in.

The recommend dose for Magnesium appears to be 400 mg daily (that’s from the reading I’ve done for US articles/papers, not sure on UK). This is easier said than done however, so please do consider additional magnesium supplementation!

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