Food & recipes

Build a Stronger Body with Magnesium

This miracle mineral can help heal you all over, from improving sleep to banishing a bad mood

If you had to pick only a few supplements to take with you to a deserted island, magnesium should probably be one of them. This mineral isn’t always as readily accessible from food as we’d like it to be, largely due to soil depletion (which means lower-quality soil and less fertile farming), and our bodies don’t absorb it as efficiently as we age. Other factors such as excess urinary loss, not to mention prescription medicines and antibiotics, also have an impact on magnesium uptake. And yet Public Health England recommends that adult women get 300mg of magnesium a day (400mg if they’re pregnant). So, what exactly does magnesium do for our bodies and why is it so vital? Here’s the score on the must-have mineral.

All in the bones

When you think of the building blocks of your bones, your mind probably goes straight to calcium, but there is another mineral that is just as important. Magnesium helps boost bone density, which is vital for preventing osteoporosis and makes our bones less susceptible to fracture. Research done in The American Journal of Clinical Nutrition revealed that a greater magnesium concentration in the diet means better bone density for both women and men. Make sure you’re getting enough of this mineral when you’re trying to build a strong body through exercise and diet, and to retain muscle mass as you age.

Mood booster

Very stressed-out people often have low levels of magnesium. “This mineral contributes to everyday psychological and nervous system function, which is beneficial in periods of stress and depression,” says nutritionist Shona Wilkinson. A study done in the journal Nutrients showed that supplementation can even relieve symptoms of both mildto- moderate anxiety and depression.

Heart strengthener

Not only are low magnesium levels linked to heart disease (according to data from the Centre for Magnesium Education and Research, Hawaii) but they’ve also been found to cause irregular heart rhythms. “Magnesium provides the heart with energy and helps it to pump efficiently,” explains Dr Danielle Crida, nutritionist at Igennus Healthcare (igennus.com). “A deficiency can lead to inflammation of the heart’s electrical properties, raised blood lipids and blood clots, which can increase the risk of a heart attack.”

Muscle reliever

If you’re feeling achy from a workout, magnesium can be great for sore muscles. “It’s ideal for supporting healthy muscle function,” reveals nutritionist Cassandra Burns. “Green vegetables, nuts and seeds, fish and wholegrains are among the best food sources.” The perfect breakfast? Avocado with pumpkin seeds, which are super-rich in magnesium. And, why not enjoy a post-workout soak in a bath loaded with magnesium flakes.

Reverse resistance

Insulin resistance is when your body doesn’t respond as it should to the hormone insulin, which is made by the pancreas and supports your muscle, fat and liver. It can potentially lead to higher insulin levels. Magnesium is a big part of the process and, in a clinical trial published in the Journal of Diabetes Care, oral magnesium supplementation was shown to improve insulin sensitivity and metabolic control in type 2 diabetic people.

Fatigue fighter

“Feelings of fatigue can leave us reaching for quick-fix energy boosts, yet a simple checkin with our magnesium levels can have a significant impact on wellbeing,” says Keeley Berry, nutritional expert at BetterYou Ltd. “Magnesium is instrumental to more than 300 physiological and psychological functions, including those critical to restful sleep and energy production.” Next time you need to fight fatigue, why not try BetterYou Magnesium Flakes (from £3.95; betteryou.com) in a warm body or foot bath before bed.

Asthma aider

Did you know that severe attacks of asthma are often treated with magnesium sulphate in A&E? Doctors use magnesium in this circumstance because it can stop the spasms of the bronchial muscle during an asthma attack (the muscles that create narrowing in the tubes carrying air to lungs) and help you breathe easier. In a study done in the Natural Medicine Journal, researchers concluded that a low magnesium intake may be involved in the development of both asthma and chronic obstructive airway disease (COPD) in both women and men.

Digestion supporter

Magnesium can be key in helping you with any digestive problems and, without it, your body will struggle to run smoothly. It not only makes the enzymes that form part of your saliva, but it also helps make the digestive acid that breaks down the food in your stomach. Low magnesium is a major cause of constipation, so it’s worth thinking about whether you’re getting enough in your diet if you’re struggling with this particular digestive problem.

Headache helper

One of the most heralded effects of magnesium is its ability to curb pesky migraines and headaches. Research done in the Expert Review Neurotherapeutics Journal found that preventive treatment with oral magnesium may be effective. The sweet spot? A dose of 400mg per day (depending on your gender, your age and whether or not you’re pregnant) is best, according to the American Migraine Foundation.

Power through PMS

If all the reasons above weren’t already enough to get you on board with magnesium, then the fact it can help relieve PMS symptoms might just win you over. A study conducted by the Journal of Women’s Health showed that a daily supplement of 200mg of magnesium reduced mild premenstrual symptoms. Other preliminary studies have also reported a dip in mood swings. A great way to get your magnesium and chocolate fix at the same time is to snack on dark chocolate, as just 28g has 64mg of magnesium.