Magnesium - The Mineral Superhero
What is Magnesium?
Magnesium is a mineral that is responsible for over 300 reactions in the human body from converting food into energy to the relaxation of muscles to promote good sleep. Magnesium is present in lots of foods, specifically dark leafy greens, beans, legumes and nuts and seeds.
But research suggest that at least 50% of people in the US + Europe aren’t getting their RDI of magnesium due to the nature of the Western Diet and the excessive regular consumption of alcohol + caffeine, which negatively affect magnesium levels in the body. You could be deficient in magnesium if you’re experiencing moodiness, fatigue, muscle cramps, lack of sleep, among other symptoms.
Signs of Magnesium Deficiency:
Fatigue
Poor moods + mood swings
Inability to sleep well
Muscular cramps + fatigue
Poor appetite
The daily adult female recommended intake of magnesium is 320 mg. For active women this number is 10-20% more because magnesium is important for energy production, removing lactic acid built-up during workouts and preventing fatigue. Magnesium is super important when you are exercising to help muscles recover faster and promote restful sleep.
Some of the many benefits of Magnesium:
Boosts exercise performance
Fights depression + increases moods
Benefits those with insulin resistance + diabetes by metabolising sugar
Reduces inflammation which is anti-ageing
Helps prevent + treat migraines
Improves PMS symptoms
Reduces muscle cramps
Keeps you regular
When eating magnesium, it’s beneficial to consume it with Vitamin C to help your body absorb it. Foods high in Vit C include broccoli, capsicum (bell pepper), tomatoes, squash, citrus fruits and potatoes.
It’s also beneficial to soak all beans, legumes and nuts before eating because these contain phytic acid. Phytic acid reduces the absorption of magnesium and by soaking these foods you’re reducing the phytic acid and making the minerals and nutrients more readily absorbed by the body.
Foods High in Magnesium
High 80+mg per serve
Pumpkin Seeds - 1 oz - 168 mg
Spinach - 1 cup cooked - 157 mg
Quinoa - 1 cup cooked - 118 mg
Almonds - 1 oz - 80 mg
Medium 50-79mg per serve
Cashews - Roasted 1 oz - 75 mg
Dark Chocolate - 1 oz - 64 mg
Peanuts - Roasted 1/4 cup - 63 mg
Soy Milk - 1 cup - 61 mg
Black Beans - 1/2 cup - 60 mg
Peanut Butter - 2 tbsp - 49 mg
Brown Rice - 1/2 cup cooked - 42 mg
Low 20-50mg per serve
Instant Oatmeal - 1 packet - 36 mg
Kidney Beans - 1/2 cup - 35 mg
Avocado - 1/2 avocado - 30 mg
Salmon - 3 oz - 26 mg
Chicken Breast - Roasted 3 oz - 22 mg
Daily recommended dose of magnesium for an active woman (342 mg) looks like:
1 oz Almonds 80mg
1/2 cup Quinoa 59mg
1/2 cup Spinach 79mg
1/2 cup Black Beans 60mg
1 oz Dark Choc 64mg
Magnesium Spray
If you need a boost of energy and muscle recovery, a magnesium oil/spray can help you sleep better and improve your performance. Magnesium sprays are great for absorption - magnesium is better absorbed transdermally (through the skin), instead of orally (in vitamins or powders) because it bypasses digestion and the stomach and goes straight into the bloodstream. Click here to shop our Recovery Mist.
