Magnesium is a seriously super power mineral. Many years ago when I was dancing nine hours a day, my mum used to give me a concoction of herbs, drinks and pills. I never knew, or thought to ask, what I was taking. I know, ignorant child, but I trusted my mum that it was for my health. I didn’t know until many years later that magnesium was one of they main supplements I took that helped my body recover from my punishing dance schedule.
It wasn’t until I began studying my Integrative Nutrition course, that I became aware of how many benefits magnesium has on the body. It had such positive effects on my life in and out of the gym. I want to share them with you so you can see if you are getting enough of this special and very effective mineral in your life.
What is magnesium?
Magnesium is the eighth most abundant mineral on this earth and every organ in the human body requires this essential mineral. Magnesium is used in over 300 reactions in the body and it aids bone, fatty acid and protein productions. Magnesium is essential in activating vitamins B and D, leveling out calcium levels, relaxing muscles and tension, lowers the risk of blood clots and aids the process of secretion of insulin.
Where can magnesium be found in your diet already?
Tofu, mineral water, leafy green veggies, whole grains, nuts, fish, meat, sunflower seeds, potatoes, spinach and baked beans - I know this sounds like its in a lot of the foods you may consume already but an average adult needs to consume about 400 milligrams per day – and this can prove to be quite difficult.
If you are a person that endures high level of stress, processed food, caffeine and alcohol or heavy menstrual cycles then any one of these can lower your levels. It is relatively easy to become mildly deficient in magnesium, but with simple dietary changes or supplements you can easily get your body back on track.
Low magnesium levels are often diagnosed by symptoms alone. Below are some symptoms:
What else can Magnesium help with?
Regulates normal blood pressure
Helps you sleep
Eases muscle cramps and spasms
Helps with flexibility
Helps vitamin D absorption
Can help treat asthma
Aids weight loss
Be Well By Courtney Tips
If you are unsure that you have adequate magnesium levels, see a dietitian to sort you out.
The best way to supplement with magnesium, in my opinion, is by using it on the skin. This is not only the safest way, since the body will only use what is needed, but the most effective.
I have experimented with a variety of magnesium supplements over the years and now stick to topical magnesium spray because I found it to be the most effective (and cost effective!). You can find magnesium at Chemist Warehouse that comes in a form like Berrocca so its so easy to take on the run.
DIY your own Epsom salt bath – this is to relieve any aches and pains and sooth internal organs that may be unsettled. Place 4-6 cups of Epsom salt into a bath that’s not too hot- bathe for 20 minutes for best results. This is known to be one of the fastest ways for magnesium to be dissolved into the body.
If you want to know more about how to improve your quality of life by a few simple changes then check out my 4 Week Winter Wellness program.
Written by Courtney Jay Whittaker - certified Health Coach, Personal Trainer and Pilates Instructor