Magnesium tends to pop up on podcasts and social media in the context of improving sleep, supporting healthy muscle function and reducing night time cramps though how essential is this mineral?
Magnesium is a powerhouse mineral that often doesn't always get the attention it deserves, yet it plays a critical role in supporting a variety of physiological processes in our body. From muscle function to bone health, magnesium is essential for overall well-being. Though how exactly does it work, how much should we be getting, and where can we find it in our diet? Let's break it down.
Magnesium is involved in over 300 biochemical reactions in our body. It acts as a cofactor in various enzymatic processes, helping convert food into energy. For example, it's needed for the synthesis of ATP (adenosine triphosphate), the body's primary energy carrier. This means magnesium is crucial for maintaining energy levels, and even more so the more active we are.
One of magnesium's most important roles is in muscle and nerve function. It helps muscles relax after contraction, working in tandem with calcium, which facilitates muscle contraction. Without magnesium, muscles can cramp or become fatigued more easily. It's why magnesium is often recommended for people experiencing muscle cramps or spasms, particularly those related to exercise.
Additionally, magnesium plays a crucial role in supporting the nervous system. It regulates neurotransmitter function, supporting communication between nerve cells and helping to maintain a balanced mood. This is one reason why magnesium deficiency has been linked to anxiety, irritability, and even depression.
Magnesium is also essential for maintaining healthy bones. Around 60% of the body's magnesium is stored in the bones, where it helps with calcium regulation and contributes to bone density. This mineral also makes sure the parathyroid glands, which produce hormones important for bone health, work normally. By maintaining adequate magnesium levels, we help ensure that our bones remain strong and resilient, especially as we age.
Finally, magnesium supports cardiovascular health by helping regulate blood pressure and improving blood vessel function. It also aids in controlling blood sugar levels, making it vital for those managing diabetes.
To ensure our body functions optimally, it's important to consume the right amount of magnesium daily. In the UK it is recommended we follow the daily magnesium intake of
300 mg/day for men and 270 mg/day for women.
It's important to note that magnesium deficiencies can occur, especially if our diet is lacking in magnesium-rich foods. Symptoms of deficiency may include muscle cramps, fatigue, irritability, and, in severe cases, abnormal heart rhythms.
The good news is that magnesium is widely available in foods, and it's relatively easy to incorporate into a considered diet. Some of the magnesium-rich foods include:-
Leafy Green Vegetables: it wouldn't be a nutritional article if we didn't mention good old and young leafy greens. Spinach, kale, Swiss chard and broccoli are excellent sources.
Nuts and Seeds: Almonds, cashews, chia, pumpkin seeds and sunflower seeds are rich in magnesium.
Whole Grains: Brown rice, quinoa, oats and wholemeal bread all pack a magnesium punch.
Legumes: Beans, lentils, and chickpeas are packed with magnesium.
Fish: Oily fish like salmon, mackerel and sardines are rich in magnesium and of course those cholesterol lowering omega-3s.
Dark Chocolate: Yes, dark chocolate (70% or higher) contains some magnesium.
Avocados: Amongst other micronutrients avocados are also rich in magnesium.
By incorporating these magnesium-rich foods into our meals, we can help ensure that we get enough of this vital mineral.
In conclusion magnesium plays a key role in maintaining energy, supporting muscle and nerve function, and promoting strong bones and a healthy heart. By being mindful of the recommended daily intake and enjoying magnesium-rich foods, we can ensure we receive all the benefits this mineral has to offer. So next time we are meal planning, we should consider adding some spinach, nuts, quinoa, or salmon to our shopping list for a magnesium boost that may support our health and vitality!
Happy Eating,
Nina Thomas
BSc (Hons), MSc, ANutr
Registered Associate Nutritionist & Food Scientist
Bridgford & Bingham Nutrition
If achieving your optimum nutrition interests you I can be contacted directly on 07958-765337 and by email: bridgfordbinghamnutrition@outlook.com - or browse the packages at www.bridgfordbinghamnutrition.co.uk
Comments