Magical Magnesium

By Kate Hassett

Magical Magnesium
5 reasons why you should be including magnesium in your daily diet.

Magnesium is an essential mineral that’s involved in more than 300 of the body’s metabolic enzymatic reactions. For optimal health, adults require between 300-400milligrams per day – depending on age, or whether a woman is breastfeeding/pregnant.

Not many people are aware of the huge benefits of magnesium, especially when it concerns our health.

By introducing magnesium into your diet, either with an increase of foods containing the mineral, or a high quality supplement, the inclusion can be a serious game changer.

Varying levels of magnesium can be found in foods like leafy greens, legumes, nuts, seeds and cocoa. Bananas, figs and blackberries also contain significant levels of magnesium.

From supporting healthy sleep patterns to combating premenstrual symptoms, these are the top 5 ways magnesium can significantly impact your overall wellbeing.

Migraines and headaches, including tension headaches

Research shows that people who suffer frequent migraines are often lacking adequate levels of magnesium. Magnesium is thought to affect changes in the blood vessels in the brain, relieving tension and acting to alleviate the symptoms associated with migraines and tension headaches.  Taking magnesium frequently has been proven to reduce the likelihood of migraines in those who suffer from chronic migraines.

Combatting period pain and other premenstrual symptoms

For those who suffer from varying degrees of pain, including cramps, nausea and back spasms, upping your magnesium dose during this stage in your cycle can offer relief.

Studies at the University of Maryland Medical Centre recommend increasing your intake to 360 milligrams daily for the three days leading up to your period, as well as continuing your usual dosage throughout.

Sleep soundly

Taking a dose of magnesium half an hour before bed has been proven to have significant effects on your ability to fall, and remain, asleep. For those suffering from insomnia or poor sleep, supplementing their diets with magnesium can do wonders for those who struggle, as well as those who suffer from lethargy in the morning.

Instead of reaching for a sleeping tablet next time you can’t sleep, try mixing some magnesium in water and using that as a sleep aid.

Fighting depression

In magnesium deficiency, neuronal requirements for magnesium may not be met, causing neuronal damage which could manifest as depression. Because magnesium has been removed from most water supplies and is reduced in cooking, many people suffer from magnesium deficiency which can manifest itself in various ways.

By supplementing your diet with magnesium, studies have shown that symptoms associated with depression, other mental health issues and even IQ loss, can be decreased as well as aid in treatment.

Restless Leg Syndrome

For anyone who has experienced the frustrating reality of RLS, it can be an overwhelming and irritating experience. The symptoms can range from uncontrollable urges to move your legs, sensations of squirming or wriggling under the skin, to twitching and jerking. Whilst most people experience these symptoms as they are lying in bed at night, RLS can strike during day time too, mostly after sitting for long periods of time.

Consuming magnesium and soaking in a bath filled with magnesium salts have been proven to have dramatic effects on those suffering from RLS, relieving tension and cramping.


Print Recipe


Let us keep you up to date with our weekly MiNDFOOD e-newsletters which include the weekly menu plan, health and news updates or tempt your taste buds with the MiNDFOOD Daily Recipe. 

Member Login