If there is one supplement I’m asked about the most, it’s magnesium. While it’s very important to get your nutrients from food, there are some benefits from magnesium for which a higher dose supplement can be useful.
Magnesium is an essential mineral needed by every single cell in our bodies. It’s not a surprise then that a less than optimal magnesium intake could affect our wellbeing. Magnesium is used for more than 300 biochemical reactions within the body. It is involved in muscle contraction, nerve functioning, heart rhythm, energy metabolism, blood pressure, electrolyte balance, maintaining bone health, supporting heart health and more.
How much do we need?
While magnesium deficiency is rare, it is possible to have a less than optimal intake. Eating a diet high in processed, refined foods could lead to this. From the 1997 NZ Nutrition Survey the usual daily intake for magnesium averaged 265mg a day for females and 309mg for males. The recommended daily intake varies with age but for women is around 320mg a day and men is 420mg a day. Pregnant and breastfeeding women have higher needs.
Some health conditions can lead to a magnesium deficiency while caffeine, alcohol, diuretics and stress can also deplete magnesium.
What foods contain magnesium?
Magnesium is found in small amounts in a number of sources. Green vegetables, nuts, seeds and wholegrains are sources of magnesium. Magnesium is also found in avocado, cocoa,legumes, meat and seafood.
By eating a wide variety of foods, including plenty of vegetables you’ll help ensure you get an adequate intake.
What does magnesium do for the body?
As mentioned above, magnesium has a large number of roles within the body. One of the roles magnesium has is supporting the regulation of our stress response.
Dr Emily Deans describes how magnesium acts on the hormonal axis and regulation of the bodies stress response in her article in psychology today. Basically, it seems magnesium plays a role in regulating stress hormones.
One of the most popular uses of magnesium supplementation is to help with sleep. Sleep is a vital part of wellbeing, and poor sleep can leave you feeling stressed and run down. A high dose magnesium capsule like Healtheries 400mg capsule can help support a more restful sleep. Because it’s a high dose, one capsule is all you need.
Anecdotally, many find a high dose magnesium supplement helps with getting to sleep and helps sleep quality. I know my mum swears by it, I’ve used it and I’ve had a number of clients tell me they find it beneficial. There is a small amount of research to that shows magnesium may assist with sleep (see here and here) More studies will help us learn more about the effectiveness of magnesium for sleep.
Healtheries supplements are made in New Zealand, and are formulated by New Zealanders for New Zealanders. One of the good things about Healtheries Magnesium is that it is a mixture of three different sources of magnesium to help with optimal absorption.
To find out more about Healtheries magnesium, check out their website here.
Before taking supplements, discuss it with your GP as it can interact with certain medications and might not be suitable for everyone.
Want to try some? Thanks to Healtheries, I’ve got 3 bottles of Healtheries 400mg High Strength Magnesium to give away. Simply leave me a comment below. Open to NZ residents only.
Winners: Becky, Meg and Elaine