Magnesium 101 - You need this in your diet!
Magnesium (Mg2+) is an essential mineral found in the human body.
The average adult contains around 25g of it.
Up to 60% of this is found in the bones, with the rest found in soft tissues, like muscles.
Magnesium is involved in over 300 very important chemical processes in your body.
We excrete (urine & faeces) around 100 to 400mg of magnesium out of our bodies each day.
If you don't consume enough magnesium, your body won't function at its bests, and negative symptoms will likely result.
Magnesium is involved in a number of processes in the body, including muscle and nerve function, blood glucose (sugar) regulation, as well as bone and DNA synthesis. Further to this, magnesium plays a role in:
Blood pressure regulation
Normal heart rhythm
Checking your levels
You can get your magnesium levels checked through blood testing, however your blood levels of this mineral have little correlation with your overall total body levels.
For a more comprehensive check, it is recommended to have both a blood test and a clinical assessment performed, including a diet history.
Those at higher risk of magnesium deficiency
Excess alcohol intake
High exercise volume
Signs of severe magnesium deficiency
Loss of appetite
Insulin resistance and impaired insulin secretion
Foods rich in Magnesium
In general, foods containing dietary fibre are good sources of magnesium. When foods are processed, this can lower the magnesium content substantially.
Take home message
Eat more plants!