The Importance of Magnesium for Your Health

Magnesium is a vital nutrient that supports muscle function, nerve health, bone strength, and balanced blood sugar levels. But how much do we actually need each day? Which foods can help boost magnesium intake? And how can we determine if a supplement is effective?

Why Magnesium Matters

Magnesium plays a critical role in maintaining overall well-being. It supports exercise performance, heart health, the nervous system, and bone mineralisation while also aiding in maintaining strong teeth and bones. As the fourth most abundant mineral in the human body, magnesium is involved in over 300 enzymatic reactions daily.

Declining Magnesium Intake

Over the past few decades, magnesium consumption has decreased in many industrialised countries due to changes in dietary habits and food processing methods. In Australia, data from the Australian Bureau of Statistics indicates that one in three Australians over the age of two fail to meet the Estimated Average Requirement (EAR) for magnesium.

Several factors contribute to lower magnesium intake, including:

• Diets high in processed foods with reduced magnesium content

• Cooking methods such as boiling, which deplete magnesium levels

• Vitamin D deficiency, which can hinder magnesium absorption

• Certain medications (e.g., antibiotics, antacids, and blood pressure drugs) that interfere with magnesium uptake

• Smoking, which lowers plasma magnesium levels

• Age-related decline, reducing magnesium absorption by up to 30%

How to Increase Magnesium Intake

Magnesium can be obtained through diet or supplementation. Foods rich in magnesium include:

• Pumpkin seeds (30g) – 156mg

• Chia seeds (30g) – 111mg

• Almonds (30g) – 80mg

• Boiled spinach (½ cup) – 78mg

• Cashews (30g) – 74mg

• Peanuts (¼ cup) – 63mg

• Soy milk (1 cup) – 61mg

• Oatmeal (1 cup, cooked) – 6mg

• Whole wheat bread (2 slices) – 46mg

• Avocado (1 cup, cubed) – 44mg

• Brown rice (½ cup, cooked) – 42mg

• Milk (1 cup) – 24mg

Choosing the Right Magnesium Supplement

For those who struggle to meet their daily magnesium needs through diet alone, supplements can be a convenient option. When selecting a magnesium supplement, consider factors such as purity, bioavailability, and the absence of unnecessary additives. Highly absorbable forms like magnesium citrate, aspartate, lactate, and chloride are ideal for better absorption and effectiveness.

Ensuring adequate magnesium intake is essential for maintaining overall health, supporting energy levels, and promoting optimal bodily function. Whether through diet or supplementation, incorporating this vital mineral into your daily routine can have significant long-term benefits.