Magnesium (Mg2+) may be one of the most underrated nutrients out there. This mineral plays such a significant role in literally hundreds of processes in your body, including energy production and hormone regulation... and crazy enough, a lot of people don't even come close to meeting their daily requirements. Below is a simple overview of this very, very essential nutrient.
Functions in your body
Magnesium plays a role in over 300 chemical reactions in your body. Some of these include:
protein formation
muscle movements
nervous system regulation
energy production
DNA synthesis
blood glucose control
blood pressure control
hormone regulation
management of calcium stores (bone health)
Those at risk of low levels
Those eating a highly processed diet
Those on a gluten free diet
Those with diabetes / insulin resistance
Those with chronic diarrhoea
Those with malabsorption
Those with vitamin D deficiency
Those who sweat a lot
Those with high stress
Those who are pregnant
Those who drink excess alcohol
Those on certain medications, including: some antibiotics, reflux/antacid meds, hypertensive drugs, and laxatives
Symptoms of low levels
Muscle cramps
Poor sleep
Fatigue
Low mood / depression
Nausea
Poor appetite
Headaches and migraines
High blood pressure
Heart arrhythmia
Low bone mineral density
Recommended requirements
Women = 310 - 320mg per day
Men = 410 - 420mg per day
Foods sources
seeds
pumpkin seeds = 150mg per 30g
sunflower seeds = 100mg per 30g
flaxseeds = 110mg per 30g
nuts
almonds = 80mg per 30g
cashews = 75mg per 30g
brazil nuts = 105mg per 30g
legumes
black beans = 120mg per cup
kidney beans = 70mg per cup
lentils = 70mg per cup
grains
oats = 60mg per 30g
brown rice = 85mg per cup
quinoa = 120mg per cup
wholemeal spaghetti = 45mg per cup
wholemeal bread = 50mg per 2 slices
other
tempeh = 80mg per 100g
tofu = 50mg per 100g
dark chocolate = 65mg per 30g