Magnesium is a mineral essential for many functions within the body. We all need it and here are some of the reasons why...
- Magnesium is required for the healthy function of most cells, especially the heart, kidneys and muscles.
- When you have low magnesium levels, this can be a powerful predictor of heart disease compromising your cardiovascular health.
Magnesium is a component necessary for the activation of vitamin D as well as helping to prevent migraines and depression while improving brain plasticity. Magnesium also plays a key role in the metabolism of other important minerals such as calcium and potassium, helping us to absorb and activate vitamin D.
- Magnesium is also important for the prevention of liver damage, bacterial and fungal infections, impotence, multiple sclerosis, Alzheimer’s disease, premenstrual syndrome, osteoporosis, muscle cramps, Type 2 diabetes and mortality from all causes.
In times of stress, magnesium can make a big difference...
The link between magnesium, vitamin B6 and relief of anxiety
In a study,
268 adults with moderate to extremely severe stress (who also presented with low levels of magnesium) were enrolled and divided into two groups – one receiving a combination of 470 mg magnesium with 5 mg vitamin B6 daily while the other group just received the magnesium.
After an 8 week period, both groups experienced rapid and significant reductions in stress with an overall reduction of 40%. However, there was a 24% greater improvement in stress in the “magnesium with vitamin B6 group” than the “magnesium only group” for those with severe or extremely severe stress.
Magnesium deficiency and migraines
A magnesium deficiency
is high on the list for making migraines worse than they need to be, along with a vitamin D deficiency
. Research has shown that migraine sufferers are more likely to suffer from magnesium deficiency than non-migraineurs.
Supplementing with magnesium
There are a wide variety of magnesium supplements on the market including magnesium glycinate, magnesium carbonate and magnesium citrate. Magnesium must be bound to another substance so there is no such thing as a 100% magnesium supplement. You can find out more about the different types of magnesium supplements here - and which might be best for your needs.
You can also absorb magnesium by taking an Epsom salt (magnesium sulfate) bath
regularly. Add a few drops of Lavender Essential Oil
for a relaxing, soothing fragrance.
Magnesium-rich foods to include in your diet
- All these greens: spinach, Swiss chard, turnip greens, beet greens, collard greens, broccoli, Brussels sprouts, Kale, romaine lettuce and bok choy.
- Raw cacao nibs and unsweetened cocoa powder.
- Seeds such as pumpkin, sesame and sunflower seeds. Nuts high in magnesium are cashews, almonds and Brazil nuts.
- Herbs and spices include coriander, chives, cumin seed, parsley, mustard seeds, fennel, basil and cloves.
And organic, raw, grass-fed yogurt.