By GMB Nutritionist Melissa Fine
My oh my magnesium - is there anything this mineral can’t do?
An integral component of over 300 metabolic reactions in the body, here are just some of the reasons why magnesium is so important as a nutrient.
We need magnesium for energy production
Magnesium-dependent chemical reactions are responsible for metabolising carbohydrates and fats and converting them into energy. Magnesium is also an integral part of ATP – an energy-providing molecule for nearly all of the body’s metabolic processes.
Magnesium plays a structural role in the body
With more than 60% of the magnesium in the body residing in the skeleton, many people are unaware that magnesium is a structural component of our bones. It’s also a part of cell structure, with around 7% of the body’s magnesium stores residing in our cells.
Magnesium aids muscle contraction and relaxation
Not to mention nerve impulses and a healthy heart rhythm. This is due to its role in transporting molecules called ions across cell membranes.
Magnesium is involved in antioxidant production
While we get many of our anti-aging, cell-protective antioxidants from wholefoods, the ‘master antioxidant’ glutathione is produced by the body, relying on the presence of magnesium for its synthesis. DNA, and enzymes involved in the production of carbohydrates and fats are some of the other molecules requiring magnesium in order to be synthesised.
Which foods are rich in magnesium?
Magnesium is abundant in our food supply – in our wholefood supply, we should say; the less processed foods you eat, the more magnesium you’ll be obtaining from your diet.
Magnesium is a component of chlorophyll – the pigment in plants that makes them green – which means green veggies, your spinach, broccoli and so on are an excellent source of magnesium.
Other magnesium-rich foods include
- Nuts and seeds, particularly almonds
- Wholegrains like brown rice
- Lima beans
- Fish - mackerel is an especially rich source
- Bananas
- Dark chocolate – the 70-85% kind (yay!)
Other ways to get more magnesium into you:
Magnesium is also available in supplement form – as a powder, tablet or capsule (Always speak to your health practitioner about a magnesium supplement that’s right for you).
Additionally, there are a number of topical solutions that contain magnesium that we love to incorporate into our daily routines! They're great for post-workout aching muscles, to relieve cramps and aids in a good night's sleep. Here are some of our faves:
Elektra Magnesium Cream
We love that the Elektra Magnesium Cream comes in a convenient size so that you can just pop it in your bag for times of need! Suitable for use all over the body, it also smells divine. Find it in the September Box!
Evodia Epzen Bath Salts
Pop these crystals into your bath to help you wind down after a long day! Easily dissolved in water, they're both relaxing and soothing. Find them over on the GoodnessMe Shop!
Amazing Oils Magnesium Spray
Simply rub into the skin on achey muscles and apply before bed for a restful snooze! Shop here.
Raw Medicine Magnesium Oil
The Raw Medicine Magnesium Oil blends the medicinal powers of natural magnesium with organic lavender oil and rosemary oil to create a stress relieving moment of calm. Shop here.
You can discover a whole range of magnesium-rich products over on the GoodnessMe Shop!
elektra-magnesium-indian-spice-magnesium-cream
magnesium-oil-spray-250ml
magnesium-bath-crystals-epzen-detox-900g
raw-medicine-re-energise-magnesium-herbs-superfoods-wild-berry-flavour-150g
raw-medicine-magnesium-oil-aromatherapy-calm-relax-200ml-spray