How do I get magnesium in my body?
Magnesium fact sheet
How do I get magnesium in my body? By eating the right variety of foods, it is possible to meet your recommended daily intake for levels of magnesium. Magnesium is an important mineral, and we need a certain amount of magnesium to maintain healthy energy levels, relax muscles including the heart, regulate the nervous system which helps improve anxiety, elevate mood and improve sleep quality.
Causes of magnesium deficiency vary from lack of dietary intake, diabetes, poor absorption, chronic diarrhoea, celiac disease and hungry bone syndrome. People with alcoholism are also at an increased risk. Magnesium deficiency, or hypomagnesemia, is an overlooked health problem because deficiency is often underdiagnosed due to the obvious signs not appearing until levels become severely low.
The RDA amount of magnesium you need is 300mg a day for men (19 to 64 years) and 270mg a day for women (19 to 64 years). Source: NHS
Good sources of magnesium
Magnesium is found in a wide variety of foods; the richest sources are seeds and nuts, especially almonds and pumpkin seeds. Other relatively magnesium rich foods include spinach and other leafy green vegetables, wholemeal bread, whole grains, dark chocolate, popcorn, fortified breakfast cereals and other fortified foods, milk, yogurt and some other milk products.
Sea water is naturally rich in minerals, including magnesium, so vegetables that grow in or near the sea, such as kelp, contain generous amounts of this mighty mineral. Choose foods that are whole and unprocessed, minimise your intake of refined sugar, especially from refined foods, because it can lead to increased excretion of magnesium from the body, therefore quickly depleting the stores needed for optimal health.
Avoid alcohol because it can interfere with the body’s absorption of vitamin D and other essential nutrients, which in turn affects magnesium absorption. Fizzy drinks are associated with low magnesium levels, instead drink coconut water which is naturally rich in magnesium and other electrolytes to keep you well hydrated.
Boost your magnesium intake
How do I get magnesium in my body? You may need to supplement with extra magnesium in tablet or powder form if low magnesium levels, or feel you are not getting enough magnesium from foods. Choose Lipsomal Magnesium capsules because the powder form is purer and free from additives, fillers and chemical substances. Liposomal form supplements are absorbed up to 20x better than regular supplements, meaning you can take lower doses, because the active ingredients aren’t destroyed in the stomach and arrive intact at the site of action.
Use as a daily moisturiser with added health benefits and rich hydration such as Magnesium Skin Body Butter. It will help reduce the appearance of fine lines and leaves healthier-looking skin as well as relive aches, pains, headaches, migraines and relive stress too. If you suffer from skin conditions, try Good Health Naturally’s Ancient Magnesium Oil.
The German health care system pays for patients to travel to The Dead Sea, which is extremely high in magnesium salts, for psoriasis treatment.
Choose a high quality one-a-day Multivitamin Multimineral Capsule that contains forms of nutrients that the body can recognise and use efficiently. Obtaining vitamins and minerals from diet alone can be tricky with depleted soils and our bodies in ever-fluctuating state of stress and poor health, so a multivitamin is good to keep you fully balanced.
It is important to optimise gut health to ensure maximum benefits of digestion and nutrient absorption with a probiotic such has Superbiotics. Maintaining optimal levels of friendly bacteria can help to ensure magnesium gets absorbed and used efficiently within the body.
What are the symptoms of magnesium deficiency?
The symptoms of magnesium deficiency are usually subtle unless your levels become severely low. They include chronic and prolonged fatigue, poor sleep, poor recovery from exercise, anxiety and mood disorders, low immunity, muscle cramps, quivery tongue, mental health conditions, irregular heartbeat and osteoporosis. A lack of magnesium increases the risk of high blood pressure, celiac disease and heart disease.
If you are experiencing symptoms of magnesium deficiency, you should seek medical advice and request a blood test to confirm if you have a magnesium deficiency or any issues with your blood sugar. If you have a health condition that causes your body to lose magnesium, it is important to eat plenty of magnesium-rich foods or take magnesium supplements.
Whatever the outcome, try to regularly eat plenty of magnesium-rich whole foods, such as nuts, seeds, grains or beans, because all these foods are high in healthy nutrients, so including them in your diet not only lowers your risk of magnesium deficiency, but will also support your overall health.
Check out our full range of magnesium products which are all made with the highest grade, certified non-GMO ingredients of the purest quality and are vegan friendly: https://lemonwellmed.co.uk/health-products/product-category/magnesium/
People who do not get enough magnesium in their diets should consider taking supplements but note that taking high doses of magnesium (more than 400mg) for a short time can cause diarrhoea.
Be careful with tannins (tea), oxalates (raw spinach) and phytic acid (wholegrains) because these can bind with magnesium, making it unavailable to the body. We recommend that you herbal teas, cook spinach gently and look for organic, stone ground, sprouted or sour dough wholegrain breads for best results.