Did you know that magnesium is an important factor in over 300 biological reactions? This important mineral can sometimes get overlooked, but it’s involved in many essential bodily activities.
Here’s what you need to know about magnesium, including how to ensure you’re getting enough:
About Magnesium
There are many ways in which magnesium contributes to your overall health, such as:
- Helps the body metabolize carbohydrates, fats, and proteins
- Plays a key role in the formation of teeth, bones, and tissue
- Helps in the maintenance of proper muscle function, and helps prevent muscle cramps and restless legs, an essential process that allows the body to move [1].
Magnesium-Rich Foods
Due to magnesium’s widespread use in the body, it is a good idea to consume foods that are rich in magnesium. Fortunately, magnesium is found in many common foods, such as leafy greens!
TIP: Add a handful of spinach to your morning smoothie and start your day off with 40% of the recommended daily intake of magnesium (1 cup of spinach contains 157mg of magnesium) [2].
Other foods that are also high in magnesium include:
- Black Eyed Peas: 3/4 cup contains 121mg
- Dark Chocolate: 50g contains 115mg
- Pumpkin Seeds: 1/8 cup contains 108mg
- Cooked Salmon: 75g contains 92mg
- Almonds: 1/4 cup contains 90mg
Magnesium Supplements
If you suffer from digestive issues or aren’t eating at least 3 servings of vegetables a day, you may want to consider supplementing your diet with magnesium. Magnesium supplements are generally well tolerated, with the biggest side effect being diarrhea if you take too much [1].
A quick and easy way to add a magnesium supplement to your diet is with Magnesium Citrate powder. Available in two delicious flavours – berry or tropical fruit – you simply add a scoop to a glass of water!
If you are looking for better absorption, without the bowels being affected you may want to consider Magnesium Bisglycinate.
If you think you may be low in magnesium check out our complete line of magnesium supplements.
Written by Melisa Walczak, HBOR, BEd, ND
References:
[1] Health Canada. “Drugs and Health Products: Magnesium.” Health Canada, 15 November 2007. Web. 18 December 2016.
[2] Dieticians of Canada. “Food sources of Magnesium.” Dieticians of Canada, 28 October 2016. Web. 18 December 2016.