Magnesium

Are you feeling like you have difficulty sleeping? Low mood? Salt and sugar cravings? Muscle, stomach and menstrual cramps? Or even something that we all feeling difficult to talk out… constipation? If this does sound like these are something you’re struggling with, maybe you are deficient in magnesium. 

According to Dr. Norman Shearly, ‘Every known illness is associated with a magnesium deficiency. Magnesium deficiency may be responsible for more diseases than any other nutrient.’ 

When it comes down to DNA repair, metabolism, body weight, muscles, neurotransmitters, hormones and other health-sustaining functions, Magnesium is involved in all these reactions, in-fact, Magnesium carries out over 600 reactions. 

Just an interesting fact for you all to be aware of and to store away for when you do a general knowledge at Christmas with your family, serotonin and glutathione require Magnesium for their synthesis.

Magnesium in your diet!

Kelp contains almost 800mg of magnesium per serving, however, shouldn’t be eaten in high quantities as it is a natural source of iodine. Alternatives to eating kelp and still ensuring you have magnesium in your diet, is through eating green leafy vegetables or raw green vegetable juices. The concentration of magnesium depends on the quality of the soil used as it is based off the magnesium in the soil. Foods such as spouts and raw green salads are much higher in magnesium than beans and whole grains as they must be consumed well cooked, preventing indigestion. 

If you struggle to find ways of getting magnesium into your diet, why not try this mega-magnesium-based recipe… salmon power bowl!

All you need to make this dish is:

114g Salmon

384-512 Seasonal Greens

64g slices of Zucchini and Squash

64g Raspberries

1 tbsp Balsamic Glaze

2 tbsp Avocado or Olive Oil 

Pinch of salt

Dash of pepper 

2 Thyme springs

Parmesan crumbles 

Lemon juice 

How to make this recipe:

Step 1 – Slice your Zucchini and Squash, sauté with ½ tbsp oil and a little bit of pepper and salt. Also make sure you Salmon is already cooked. We roast ours in 1 tbsp oil, lemon, pepper and salt for 10 minutes at 400 degrees Fahrenheit. 


Step 2 – Once the Zucchini and Salmon is cooked, go ahead and build your bowl. Greens first, then veggies, and salmon. Drizzle in your balsamic glaze, thyme sprig leaves, and the rest of the oil. Toss all together and place in a bowl.


Step 3 – Add your raspberries last with a touch of lemon juice on top.


Step 4 – Sprinkle with Parmesan if desired. 


It is recommended by our health specialists to try and not have soft water as hard water contains much higher levels of magnesium and calcium. However, the only downside to have hard water is that inorganic calcium carbonate in hard water contributes to arteriosclerosis, kidney stones, constipation, or pineal gland calcification.

Magnesium deficiency:

When someone is deficient in magnesium, it does not normally show up on blood tests as only 1% of the body’s magnesium is stored in the blood.  Through us knowing this, we thought we would list some factors associated with lower magnesium levels: 

  • Deprived of magnesium refined diet (white flour products, white rice, etc).
  • Most food – according to Dr. Dean, ‘A hundred years ago, we would get 500 milligrams of magnesium in an ordinary diet. Now we’re lucky to get 200 milligrams!’. From this statement it can be understood that it can be very difficult to get enough magnesium from our diet and so a supplement is a good addition to your diet. 
  • Excessive amounts of calcium can also lead to magnesium deficiency and increased risk of heart attack, muscle cramps and spasms and neurological abnormalities. 
  • Sugar makes our body get of magnesium in urine through our kidneys.
  • Emotional stress – the more stress that occurs in our life, the less magnesium we have in our body. 
  • Fluoride in water.
  • Alcohol – this interferes with the absorption of vitamin D, which is require for the absorption of magnesium. 
  • Caffeine.
  • Digestive system problems 
  • Soda
  • Menopause
  • Age – ability to absorb magnesium decreases with age.

We know that now you have read about the negatives of not having enough magnesium in your diet, it would probably be beneficial for you to also know the positives of magnesium. 

Magnesium allows us to control stress and is vital for the functioning of the nervous system and brain, making our mood boost and improving our sleep patterns. One form of magnesium is magnesium citrate, an osmotic laxative, meaning that it helps relieve constipation, making stools pass easier when it comes to that time in the day.  Magnesium also helps with the maintenance of blood glucose levels - studies have shown that oral magnesium supplementation improves insulin sensitivity in people with insulin resistance and high blood sugar levels. Coming from a biological aspect, Magnesium helps relax blood vessels, promotes heart health and normal blood pressure – according to Dr. Yiqing Sonh, ‘evidence indicates that maintenance of optimal magnesium status in the human body may help prevent or treat hypertension’. 


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