Why Magnesium is our most important Mineral!

Magnesium is an essential mineral. It is required for over 300 biochemical reactions in your body, including muscle and nerve function, blood pressure regulation, and the creation of energy, bone, and DNA. 

Not to mention integral for sleep, Digestion and bowel movements, hormone regulation, and respiratory system support for such symptoms of asthma.

Magnesium has also been studied in the prevention and support of disease states such as Type 2 diabetes, osteoporosis, and PMS, just to name a few.

Everyone needs magnesium, even more so in these times, when our foods and soils are lacking in adequate levels of this vital mineral.

Foods containing Magnesium

Seeds & Nuts: Pumpkin seeds (159 mg per 30g), chia seeds (114 mg per 30g), almonds (80 mg per 30g), and cashews (75 mg per 30g).

Dark Leafy Greens: Boiled spinach (78 mg per ½ cup) and Swiss chard (75 mg per ½ cup).

Legumes & Soy: Boiled black beans (60 mg per ½ cup) and tofu.

Whole Grains: Brown rice (72 mg per ½ cup) and whole wheat bread.

Fish: Fatty fish like cooked wild caught salmon provide about 30 mg per 100g.

Fruits & Treats: Avocados (58 mg each), bananas (32 mg each), and raw cacao.  

Understanding different types of Magnesium in supplement form

My preference is to always try and resource a Liquid or powder form of supplementation before a tablet or capsule, because our digestive system, and therefore absorption, starts in our mouth. However, if you are 'on the go' or cannot stomach certain flavours, capsules and tablets are our next best form of supplementation.

Magnesium Glycinate: Bonded with the amino acid glycine, this form is highly bioavailable and gentle on the stomach. It is widely used to support relaxation, reduce stress, and improve sleep quality. 

Magnesium Citrate: Combined with citric acid, it is easily absorbed by the body. Because it has mild osmotic laxative effects, it is excellent for relieving occasional constipation and supporting digestive regularity. 

Magnesium Oxide: This is an inexpensive, poorly absorbed form that is primarily used as an antacid for heartburn or as an osmotic laxative to treat constipation. 

Magnesium L-Threonate: A newer, unique form that easily crosses the blood-brain barrier. It is primarily studied for its potential to support brain health, cognitive function, memory, and mood. 

Magnesium Malate: Bound with malic acid, this highly absorbable form plays a crucial role in cellular energy production. It is often used to help combat fatigue and support muscle function. 

Magnesium Sulphate: Commonly known as Epsom salts, this form is poorly absorbed when taken orally and is best used in bath soaks to help soothe sore muscles.

Magnesium Taurate: Combined with the amino acid taurine, this form is often used to support cardiovascular health, maintain healthy blood pressure, and regulate blood sugar. 

My favourite Magnesium brands

Magnesium Glycinate: Herbs of gold (available in most chemists)

Magnesium Citrate: Magnesium Diasporal

Magnesium Oxide: 

Magnesium L-Threonate: Rn Labs

Magnesium Malate: Switch Nutrition - Multi Mag Performance 

Magnesium Taurate: BioCeuticals - Ultra Muscleze Energy

Questions to ask yourself?

Am I sleeping properly?

Am I emptying my bowels enough?

Are my hormones balanced?

The best thing to do is book in with a naturopath. It is best not to self-diagnose.

Book in here

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