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  • Samantha Varriale

Mighty Magnesium

Updated: Jan 28

As Magnesium is an essential mineral required by every cell in the body and is involved in over 300 enzymatic processes vital for life, it's no wonder that low levels or deficiency of this crucial nutrient may contribute to a myriad of symptoms including fatigue, brain fog and muscle aches and pains.


What does Magnesium do?

Magnesium plays important roles in:

  • energy production and metabolism

  • mood and memory

  • keeping your nervous and cardiovascular systems healthy

  • immune function

  • balancing hormones

  • aids the absorption and metabolism of other minerals and vitamins

Magnesium is also required to activate vitamin D in the body, which in turn stimulates the absorption of calcium - these 3 minerals work together.


Symptoms of Magnesium deficiency:

  • tiredness or fatigue, trouble sleeping or insomnia

  • headaches or migraines

  • muscle aches, pains or weakness, restless legs

  • PMS symptoms

  • anxiety, depression, low mood, poor memory

What foods contain Magnesium?

  • Leafy greens like spinach and kale

  • Cruciferous vegetables including broccoli and cabbage

  • Legumes such as lentils, chickpeas and peas

  • Nuts, especially almonds, cashews and Brazil nuts

  • Seeds, especially pumpkin seeds

  • Wholegrains

  • Fruit like avocados and bananas

  • Oily fish such as salmon and mackerel

Are we getting enough Magnesium?

  • Stress, caffeine and alcohol depletes magnesium in the body, meaning less is available for vital bodily functions

  • It’s also thought that our food contains less magnesium than in previous years due to the processing of food and modern, intensive farming practices which have depleted it from the soil

Magnesium supplementation:

Magnesium supplementation has been researched for the following health conditions:

  • migraine (1) (2)

  • insomnia (3)

  • constipation (4)

  • depression (5)

  • PMS (6)

You can also soak in a warm bath with Epsom Salts (magnesium sulphate) or magnesium chloride flakes, available at health food shops. Look for "food grade" on the label.


What are the best types of Magnesium supplements?

There are many types of Magnesium supplements, these are the types I use most often with my clients, depending on their symptoms

  1. Magnesium glycinate - calming, thought to be the best absorbed type Magnesium

  2. Magnesium malate - for pain and mitochondria

  3. Magnesium taurate - calming

  4. Magnesium citrate - often used for easing constipation as it may act as a natural laxative

Because of its relaxing effects, people often take magnesium supplements at night.



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The content on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment.

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Samantha Varriale, The Energy Nutritionist

Registered Nutritional Therapist

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