Nutrient in focus - Magnesium
Are you having trouble getting to sleep and staying asleep? Do you struggle with cramps or twitching muscles? Does your heart sometimes feel like it’s racing?
If you regularly experience any of these symptoms, you may be low in the essential mineral magnesium. Other signs and symptoms include stiffness and joint pain, fatigue, depression, constipation, high blood pressure, hyperactivity in children and gastrointestinal upset.
Magnesium is one of the most commonly prescribed supplements in clinic. Many people have low levels of magnesium due to the fact that the soil in Australia is deficient in minerals and also the standard diet is highly processed and contains very few foods that are rich in magnesium. Alcohol and certain medications can further reduce magnesium levels, resulting in deficiency.
Magnesium is required for over 300 biochemical reactions in the body and has many important functions, including converting the food we eat into energy, regulating blood sugar levels, maintaining a healthy cardiovascular system, assisting in the release of calming neurotransmitters, relaxing our muscles and reducing PMS symptoms.
Children with ADHD or autism are commonly deficient in magnesium, resulting in mood dysregulation and irritability. Magnesium is particularly important for these children as it has a calming effect on the nervous system and can greatly assist with regulating behaviour and mood.
Magnesium-rich foods include:
· leafy greens
· nuts and seeds
· avocados
· legumes
· oats
· brown rice
· whole grains
It is often necessary to supplement with additional magnesium, particularly if a person is showing any of the signs of low magnesium discussed above.
When it comes to supplementation, it is worth noting that not all magnesium supplements are created equal. There are several different forms of magnesium supplements on the market and over-the-counter magnesium supplements often contain the cheaper, less easily absorbed ‘oxide’ form of magnesium, which tends to act more as a laxative and is excreted quickly from the body rather than being absorbed and utilised. I recommend seeking advice from a health practitioner before purchasing magnesium supplements to ensure that you are taking the correct dose and the right type of magnesium for your particular needs.
If you think you may be low in magnesium or you would like to check if you or your child are on the right track in terms of diet and lifestyle, please visit www.nourishtothrive.com.au to book a consultation or call 0422 723 855 for more information.
References
Laake DG & Compart PJ, 2013, The ADHD and Autism Nutritional Supplement Handbook, Fair Winds Press, Beverly, USA.
Osiecki H, 2010, The Nutrient Bible (9th ed), Bio Concepts Publishing, Australia.
Rose S, 2003, Vitamins and Minerals, Octopus Publishing Group, London.
Lippman C, Winland-Brown JE, Dunphy L & Waasdorp-Nolte N, 2011, Vitamins and Minerals, Quick Study Health, USA.
Head K, 2019, ‘This mineral deficiency is more common than you might think’, Take 5 Daily, Thorne.com, USA, viewed 30 June 2022, https://www.thorne.com/take-5-daily/article/this-mineral-deficiency-is-more-common-than-you-might-think.