Magnesium and health

Dietitian.Lauren Hmede
Feb 21, 2019
2 min read

Introduction:

60% of Americans are not eating enough magnesium and it is simply because of poor magnesium diet but magnesium deficiency can be serious and affect overall health.

Major Health Benefits of magnesium

1. It a “helper molecule”

Magnesium plays the role of cofactor (or “helper molecule”) in over 600 enzyme reactions that take place inside your body. These enzyme reactions include processes as fundamental as metabolizing food to use as energy, and the creation of healthy new cells. In short, magnesium is absolutely essential to human life!

2. It can help with migraines

Low level of magnesium was linked with migraine headache; moreover oral consumption of magnesium supplements may prevent r decrease intensity of migraine headache according to some studies.

3. It may soothe aches and pains

Limited evidence suggest that magnesium supplementation but the study was limited to pregnant women

5 things to have adequate magnesium:

1. Limit these in your diet

You need to lower your intake of sugar, coffee and salt in addition to alcohol as they can cause lower level of magnesium.

2. Check your meds

Diuretics and blood pressure medications have been linked to lower level of magnesium so consult your doctor to keep your magnesium level normal.

3. Eat magnesium-rich foods

Magnesium-rich foods include kelp, wheat bran, wheat germ, almonds, cashews, Brazil nuts, millet, tofu, brown rice, figs, dates, collard greens, avocado, beans, barley, and garlic.

4. Take a magnesium supplement

The recommendations for magnesium intake are 420 mg for men and 320 mg for women daily. If you don’t get enough magnesium from dietary sources ask your doctor about supplements: magnesium citrate.

5. Take a bath with magnesium flakes

It is maybe familiar to add magnesium sulphate to your bath but there is another magnesium to add to your diet which is magnesium chloride or what is called magnesium flakes.

Whichever you choose, both Epsom salt and magnesium flakes can be a great addition to any relaxing soak in the tub! (More on that below.)

Taking a relaxing bath is one of the best ways to promote a good night’s sleep. And you can make it even more beneficial by adding magnesium to the mix! Here’s how it’s done: