Magnesium is a nutrient that will benefit every organ. Often people are not including enough ways to obtain ample Magnesium in their diets. At Nutrition for Life we notice this frequently, especially when someone makes the decision to start a Low Carb Healthy Fat or Ketogenic approach, as this will usually require an increase in Magnesium intake for this individual.
In this blog, we are going to give you some ‘must know’ information about Magnesium. But please note, for your specific needs always consult a qualified professional.
Magnesium is the fourth most abundant mineral in the body and is needed for several important functions including:
- Maintaining normal muscle and nerve function
- Keeping a healthy immune system
- Maintaining normal heart rhythm
- Building strong bones
The levels of magnesium in the body are closely regulated by the kidneys. The serum magnesium concentration is primarily controlled by its excretion in the urine.
Low levels of magnesium in the body can results in symptoms including: (and could be a sign of a Magnesium deficiency)
- Muscle spasms
- Heart palpitations
- Low Blood pressure
- Sleep problems
- Muscle cramps
- Mood changes
Why we encourage you to consume enough Magnesium?
- Weight control/ Weight Loss – Magnesium does offer weight loss support. Magnesium citrate helps you lose water weight and stool weight. Magnesium also helps you create more energy and lowers your insulin resistance – this will help with weight control and weight loss in conjunction with a healthy balanced low carb healthy fat approach.
- Fights inflammation – Everyone should be working on reducing inflammation in their body. It’s a challenge even the healthiest people face. Magnesium is well-studied and known for its anti-inflammatory effects on the body. In fact, magnesium is considered an anti-aging mineral because it reduces inflammation and stress – two factors important with healthy ageing and fighting disease.
- Improves mood – Magnesium is an important nutrient for healthy brain function, including balancing mood.
- Improves sleep – A common recommendation for those will sleep issues, magnesium works by activating the parasympathetic nervous system which calms you down as well as it assists to produce melatonin which is a hormone supporting good sleep.
Where can you find Magnesium?
Some of our top recommended foods containing Magnesium include; And generally we suggest you to find quality sources of Magnesium in your foods before opting for a supplementation. There are however, plenty of high quality supplements on the market and should you require further information on this we would be happy to speak to you.
High quality sources of Magnesium can be found in such foods as…
Nuts, spinach, avocado, broccoli, salmon
How much Magnesium should we consume daily?
Daily need: 300mg – 400 mg
Want to learn more ways of consuming enough Magnesium in your diet? Consider joining our 8-week LCHF online program > CLICK HERE
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