Sophia Power, BA Media
Your daily intake of magnesium may not be top of your list of priorities – but when you stop to consider just a handful of the hundreds of functions this humble mineral performs, should you give a little more thought to your magnesium intake?
Magnesium is an essential mineral that’s found in a wide variety of common foods such as oily fish, dark green leafy vegetables, nuts and seeds, and even dark chocolate – so why take a magnesium supplement?
We lead busy, active lives and some of us struggle with sleep or have other concerns that indicate we could benefit from upping our magnesium intake. There are times when the diet falls short of the mark, not just because we’re active, but also due to agricultural practices causing magnesium in Australian soils to decline.1 If you’re trying to decide if a magnesium supplement could be right for you, consider if any of the following sounds like you:
You lead a busy, demanding life
One of the biggest challenges of 21st Century living is keeping up with a busy lifestyle - with many of us juggling multiple demands such as raising children, working and studying. At the end of the day, if you feel like your energy levels could use some support, and if your dietary intake is low, a magnesium supplement can aid nervous system function, helping you feel more capable of taking on the demands of the day.
Tired but wired?
If you’re not getting enough magnesium through diet alone it’s not just your energy that might need supporting - your sleep can also suffer – from feeling restless or having excess nervous energy, struggling with sleeplessness, or needing to support healthy sleep patterns.
You’re experiencing twitches or mild muscle cramps and spasms
From an irritating eye twitch to a leg cramp that stops you in the middle of a workout, magnesium maintains muscle function and relaxation and can relieve muscle cramps when dietary intake is inadequate. So, remember this important muscle mineral when you start cramping up!
4. Helping blood sugar metabolism is a priority for you
Magnesium assists in glucose metabolism, or the breakdown of sugars and carbohydrates in the diet, which is another worthwhile reason to consider this helpful mineral!
5. You’re physically active
Maybe you’re putting in the hours at the gym or playing a team sport – whatever activity you choose, exercise can require greater amounts of magnesium. If your dietary intake is low, support physical and muscle endurance with a magnesium supplement.
Magnesium could be useful to support muscle function, energy production, as well as muscle relaxation during or after an intense workout.
6. Premenstrual tension (PMT) is a monthly problem
Sore breasts, irritability and mood swings are common symptoms of PMT. Magnesium helps to alleviate these symptoms of PMT so you don’t have to dread that time of the month.
7. You’re getting a sweat on
Regular, strenuous activity that results in heavy perspiration can be a great benefit to your physical and mental health – but don’t forget to replace those precious electrolytes! Magnesium is one of those electrolytes, so replenish any losses after a good sweat session.
8. Your heart loves magnesium
Your cardiovascular system – that’s your heart, arteries, and blood vessels – all require magnesium to function. Maintaining cardiovascular health may require a magnesium supplement if your dietary intake is inadequate.
9. Healthy bones aren’t just for dairy lovers
Magnesium is actually responsible for helping your body to metabolise calcium. So, if you think calcium is the only way to support your bones, think again! Magnesium is essential to maintaining bone health.
What should you look for when choosing a magnesium supplement?
Magnesium comes in a variety of forms, but if you’re wanting a magnesium that’s more easily absorbed, look for one that contains forms of magnesium like magnesium glycinate, magnesium citrate, magnesium aspartate and magnesium amino acid chelate – like Fusion Magnesium Advanced tablets.
If you’re looking for more energy support, consider a magnesium powder that also contains B group vitamins. Fusion Magnesium Advanced Powder is a great option as it contains more readily absorbed forms of magnesium and is available in delicious tasting Lemon-Lime Zing and Watermelon flavours.
Always read the label. Follow the directions for use. If symptoms persist, worsen or change unexpectedly, talk to your health professional. Vitamins and minerals can only be of assistance if dietary intake is inadequate.
Cunningham, J.H., Milligan, G., Trevisan, L. Mineral levels in Australian fruits and vegs. Food Standards Australia and New Zealand. Accessed November 2020 from https://www.foodstandards.gov.au/publications/pages/minerallevelsinaustr2428.aspx