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Marvellous Magnesium: Are You Missing This Essential Nutrient?

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marvellous magnesium are you missing this essential nutrient

Magnesium is an essential nutrient that plays a vital role in almost every bodily process and biochemical reaction in the body, including muscle and nerve function, reproduction, maintaining a steady heart rhythm, protein building, and energy production. We cannot survive without it, yet according to the Australian Government Ministry of Health, approximately 70% of the Australian population is deficient in magnesium.

Magnesium also:

  • Maintains healthy blood sugar levels
  • Promotes normal blood pressure and improves blood flow
  • Regulates calcium metabolism which helps to keep your bones strong
  • Helps you cope better with stress.

The recommended daily intake (RDI) of magnesium is, on average, 320mg/day for females and 420mg/day for males, but many experts believe these amounts simply prevent an outright deficiency and are not adequate for optimal health.

Many people in Australia and around the world are suffering from magnesium deficiency—even worse, they don’t even know it. Magnesium deficiency can be present despite normal blood magnesium levels because only 1% of magnesium in your body is found in your bloodstream—most is found in your bones, muscles, and inside cells. So even though your magnesium levels may appear “normal” on paper, you may be dealing with a deficiency. 

Magnesium Deficiency Is Widespread

Many people in Australia and around the world are suffering from magnesium deficiency—even worse, they don’t even know it. Magnesium deficiency can be present despite normal blood magnesium levels because only 1% of magnesium in your body is found in your bloodstream—most is found in your bones, muscles, and inside cells. So even though your magnesium levels may appear “normal” on paper, you may be dealing with a deficiency.

Modern lifestyles significantly increase our daily requirements

There are several reasons why magnesium deficiency is a widespread problem today:

  • Soil degradation has drastically lowered the magnesium content in our food
  • The modern Western diet is loaded with processed foods that contain little-to-no magnesium and other important micronutrients
  • Heavy consumption of phosphorous-containing soft drinks depletes magnesium
  • Common digestive issues hinder the absorption of minerals
  • Prescription medication, such as diuretics, antibiotics, painkillers, and cortisone, also reduces magnesium absorption
  • Stress can deplete magnesium levels, as can a high intake of tea, coffee, and alcohol
  • Exercise can also increase your magnesium requirements

In the modern world, it can be helpful for most people to supplement their diets with magnesium.

Everyone Needs Magnesium – Some More Than Others

Common symptoms of magnesium deficiency include:

  • Muscle pain, cramps, and spasms
  • Muscle tension
  • Nervousness, anxiety, and irritability
  • Loss of appetite
  • An irregular heartbeat
  • Restless leg syndrome
  • Insomnia
  • Fatigue, low energy, and weakness
  • Depression
  • High blood pressure
  • Type-2 diabetes
  • Migraine headaches
  • Constipation
  • Weakened bones/osteopenia/osteoporosis

Conditions that can benefit from magnesium include:

  • Tiredness, lethargy, fatigue – not having enough energy to get through the day
  • PMS
  • Osteoporosis
  • Fibromyalgia
  • Chronic Fatigue Syndrome
  • Stress, anxiety, panic disorders, and insomnia
  • Tension headaches and migraines
  • Type 2 diabetics

If you are experiencing one or more of these symptoms regularly, you may be magnesium deficient.

Top 3 Health Benefits of Magnesium

1. Relief from Stress and Anxiety

Are stress and anxiety recurring themes in your life? Magnesium may be the “chill pill” you need. anxiety is one of the physical symptoms of magnesium deficiency.  Magnesium plays a role in suppressing the release of the stress hormones cortisol and adrenaline, working at the blood-brain barrier to prevent stress hormones from entering the brain. 

2. Anti-inflammatory

Increasing magnesium intake can also reduce inflammation which contributes to a vast range of health problems and chronic diseases. Magnesium has a modulatory effect on the immune system and can reduce inflammatory cell production. This means that consuming more magnesium can help to reduce the inflammatory factors that can lead to disease. 

3. Cardiovascular Health

Magnesium plays a multitude of important roles in maintaining cardiovascular health, and many of the more severe symptoms of magnesium deficiency are cardiovascular in nature. Magnesium supports healthy blood pressure, reduces the risk of atherosclerosis, maintains healthy blood circulation, and is required for normal heart contraction and energy production in the heart.

Magnesium-Rich Foods

These include:

  • Cooked spinach
  • Cooked Swiss chard
  • Broccoli
  • Brussels sprouts
  • Pumpkin seeds
  • Cashews
  • Almonds
  • Avocado
  • Black beans
  • Yogurt or kefir
  • Bananas
  • Dark chocolate 

Magnesium Supplements

Magnesium supplements in citrate, chelate, glycinate, and chloride forms are better absorbed than those in oxide or sulphate forms. Taking magnesium supplements in high doses can have a laxative effect, so it’s best to discuss the appropriate amount for you to take with your health practitioner.  To avoid gastric upsets, it is generally recommended to take no more than 300-to-400 milligrams in one dose. 

Magnesium Oil and Bath Salts

Another option to increase your magnesium levels is to use magnesium oil.

This is applied topically and is absorbed into the skin. Magnesium oil can be:

  • Sprayed directly on the skin after you take a shower
  • Massaged into the skin to reduce muscle cramps and soreness
  • Added to your bath water 

Epsom Salt – a mineral compound of magnesium and sulphate – is another magnesium that you can easily use at home. Adding Epsom salt to warm bath water and soaking in it for at least twenty minutes will help boost magnesium levels, reduce inflammation, ease stress, and relieve constipation. 

Magnesium is one of the most important minerals in the body! It is needed to maintain optimal health, yet many people are at risk of magnesium deficiency. Increasing your intake of magnesium-rich foods and discussing supplement options with your health practitioner will help you ensure that you get enough of this vital nutrient and enjoy the health benefits of optimal levels.

Another option to increase your magnesium levels is to use magnesium oil.

This is applied topically and is absorbed into the skin. Magnesium oil can be:

  • Sprayed directly on the skin after you take a shower
  • Massaged into the skin to reduce muscle cramps and soreness
  • Added to your bath water 

Epsom Salt – a mineral compound of magnesium and sulphate – is another form of magnesium that you can easily use at home. Adding Epsom salt to warm bath water and soaking in it for at least twenty minutes will help to boost magnesium levels, reduce inflammation, ease stress, and relieve constipation. 

Magnesium is one of the most important minerals in the body! It is needed to maintain optimal health, yet many people are at risk of magnesium deficiency. Increasing your intake of magnesium-rich foods and discussing supplement options with your health practitioner will help you ensure that you get enough of this vital nutrient and enjoy the health benefits of optimal levels.


Contact Connect Chiropractic for an effective, natural, and drug-free healthcare alternative. Book online or call (03) 9512 5822

Dr Nicole Hudson

Principal Chiropractor | Connect Chiropractic

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