Are you magnesium deficient?
Have you experienced flickering eyelids, cramps, waking unrefreshed, have chocolate cravings and headaches or feel anxious or stressed? These are common symptoms of magnesium deficiency – one of the commonest nutrient issue seen in our practice.
It is estimated up to 80% of people don’t eat or absorb adequate Mg. See the table for recommended daily intake.
Why would you be Magnesium deficient?
You may be deficient for 3 main reasons:
1. Insufficient intake – leafy greens, nuts, seeds and whole grains are good sources.
Rich food sources of magnesium per 100gm serving per serving
• Hemp seeds – 700mg • Spinach, cooked (1/2 cup) – 78mg
• Pumpkin seeds – 525mg • Whole wheat bread (2 slices) – 46mg
• Flax seeds – 392mg • Avocado (1 cup) – 44mg
• Brazil nuts – 376mg • Baked potato – 43mg
• Kidney beans (1/2 cup) – 35mg
2. Inadequate absorption: If you have compromised digestive function e.g. have coeliac disease, ‘leaky gut’ or SIBO (small intestinal bacterial overgrowth) you may need to either address the issue, or increase intake.
3. Increased requirements: If you are an athlete, stressed, are pregnant or breastfeeding, are on certain Mg depleting medications, have certain genetic predispositions or doing activities that involve heavy sweating, your requirements are increased.
Do I need a supplement?
Sometimes it’s difficult to obtain adequate Mg from your diet and a supplement may be an easy fix. Sometimes you only need to take it temporarily while you address the cause – like increasing dietary intake or improving digestive health. Unfortunately all Mg supplements are not created equal – some are better absorbed than others or can cause loose bowels.
We stock 20 different Mg supplements and our health professionals prescribe according to your need. Some contain supportive herbs and nutrients that can assist with increasing energy or improve sleep and mood, blood sugar imbalance, cardiovascular health (especially blood pressure), pain and hormone imbalance. Some are in tablet form and many come as a powder so you can fit more into a dose without added excipients (things that are required to make something into a tablet that you don’t really need).
Magnesium Quiz: Answer this questionnaire to see if you need more magnesium.
If you score over 50, consider a complimentary chat with our Naturopath Doreen Schwegler to discuss the best way to get your health back on track!