How do you know if you have sufficient Magnesium in your diet?

Whatever your diet, you would probably do with improving your Magnesium status.


You could be deficient if you have digestive problems, sometimes feel low or anxious, find it hard to concentrate, have food cravings, headaches, muscle cramps or weakness, PMS… the list goes on. This mineral is a serious key player that is essential to every cell in your body. It helps with the absorption of other nutrients, is needed in the process of enzymes, ATP (energy molecule) and hormones.

Time to Relax

Magnesium is also required for the production of serotonin. This makes it a super nutrient if you suffer from depression or anxiety. Maybe you are just having a stressful time, rushing about, working hard or burning the candle at both ends. Stress puts demands on your adrenals which will then lead to increased loss of Magnesium and Potassium. Magnesium is essential for the health of your adrenal glands.Supplementing Magnesium when you are in times of stress, or if you are living a demanding life and expending lots of energy, will make a huge difference.

Magnesium helps muscles to relax (Calcium helps muscles to contract). This makes Magnesium very beneficial if you are prone to cramps and spasms in your legs, back or have IBS. Alongside Zinc, Vitamin C and Essential Fatty Acids Magnesium can reduce inflammation and help repair the digestive tract.

Using your Brain

Neurotransmitters in the brain use Magnesium, Calcium and Zinc. All those toxins such as food additives, pesticides and cleaning products are not good for your brain cells. Magnesium helps protect your brain form the toxic effect of these chemicals.

Magnesium for Women

Magnesium is important for both menstruating women and those who are going through the menopause because of its ability to relax muscles and reduce blood vessel inflammation. Studies have shown Magnesium can greatly help with PMS symptoms including headaches, cramps and mood swings. It helps regulate menstrual activity and maintains healthy tissue cells.

Your Blood Sugar Levels

Magnesium has been shown to improve insulin production and glucose intolerance. The refined sugar found in so many processed foods deplete Magnesium so apart from avoiding such foods as much as possible, keeping reserves up is a good idea.

Magnesium and your bones

It is very common practice to supplement Calcium and some additional Vitamin D for bone density or when osteoporosis has been diagnosed. Magnesium is the crucial mineral in the placement of calcium in the body, it helps Calcium to be laid down in the bone where you need it. We obtain Calcium easily through our diets but often Magnesium is low. This should be at the top of the supplement list in cases of osteoporosis.

Magnesium and Your Heart

Arteries depend on Magnesium to dilate them so they can carry oxygen rich blood to the heart muscle. The correct balance of Magnesium and Calcium is needed to regulate our heartbeat. Obviously other nutrients are needed for heart health but Magnesium is one of the most important. A lack of Magnesium can lead to the artery walls losing their elasticity, creating inflammation.

How to get enough Magnesium

The best foods:

Nuts, pumpkin seeds, sunflower seeds, sesame seeds, soybeans, black beans, cashew nuts, almonds, dark green leafy vegetables, pulses, avocado, cauliflower, wholegrains (white rice contains 83% less Magnesium than brown), oatbran, quinoa.

Freezing vegetables reduces their Magnesium content a little as does boiling vegetables. If you do boil then use the water for gravy or sauces as the Magnesium will have leeched into it. Lightly steaming green vegetables or a quick stir fry is best.

The best uptake of magnesium will be in an alkaline environment with good levels of B vitamins. Caffeine, alcohol, fizzy drinks, refined foods, the contraceptive pill and stress all deplete levels.

Supplementing Magnesium

Soil levels of Magnesium have fallen over the years so it is harder to get adequate levels through diet. Requirements will vary from person to person and at different times of your life. Magnesium is a brilliant, safe mineral and excess will normally be excreted.

One of the best forms of Magnesium to supplement is Magnesium Citrate. It is gentle on the stomach and easily absorbed.

Magnesium Sulphate is good for relaxing muscles in the bath (as in Epsom Salts).

Magnesium Chloride is naturally forming and has great bioavailability and is perfect as a topical application See Kiki Health Magnesium Oil or try Magnesium Calcium Terranova