Magna-what? Everything you need to know about Magnesium

Breaking complex topics into bite-size nutritional nibbles, Plenish nutritional therapist, Jenna Hope, delves into the world of Magnesium and why we need to be getting enough.

 

In a nut shell

Magnesium is a mineral found in foods and is required for over 300 physiological processes. That’s a lot of functions! Here, I explore why it’s important, what happens if you don’t get enough and where to source it.

 

Why is it so important?

Your metabolism won’t work without it. Magnesium is required to process and digest your food as well as utilise the other nutrients from your food. It even relaxes the digestive tract which contributes to healthy bowel function.

Essential for muscle and nerve conduction (how we control and contract all our muscles) it keeps your heart pumping. Proven to help reduce anxiety, migraines and constipation, this mineral doesn’t stop there! Magnesium regulates blood sugar levels as it works to keep glucose in the cells. Finally, it plays a key role in keeping your adrenal glands functioning which burn protein and fat, and react to stressors like a major illness or injury.

 

Are you getting enough?

You can become magnesium deficient if you’re not consuming enough through your diet or as a side effect of certain medications which expel magnesium, particularly diuretics. Signs of a deficiency include muscle weakness, fatigue, cramps or spasms, abnormal eye movements and even numbness.

 

Where can we get it from?

Epsom salts are a really great way to get magnesium into the body. They’re the perfect way to unwind at the end of a busy week but be aware they can make you really sleepy if you bathe for long enough. Sources of dietary magnesium include: nuts, legumes, whole grains, avocados, figs, dark chocolate and leafy greens. The Plenish green juices like Fuel are a great way to get your daily fix which is a 1/3 of your magnesium recommended daily intake.

 

Get your magnesium fix from our green juices here.

For more from Jenna, click here.

 

 

References

Hruby, A., Meigs, J. B., O’Donnell, C. J., Jacques, P. F., & McKeown, N. M. (2014). Higher magnesium intake reduces risk of impaired glucose and insulin metabolism and progression from prediabetes to diabetes in middle-aged americans. Diabetes Care37(2), 419-427.

 

De Baaij, J. H., Hoenderop, J. G., & Bindels, R. J. (2015). Magnesium in man: implications for health and disease. Physiological reviews95(1), 1-46.

 

Chang, J. J., Mack, W. J., Saver, J. L., & Sanossian, N. (2014). Magnesium: potential roles in neurovascular disease. Frontiers in neurology5.

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