The reason that our bodies NEED magnesium.

I hope everybody had a great long weekend, and spent it wisely. I know for us in Melbourne, the easing of restrictions couldn't have come at a better time!

Today I will be diving into some of the most common questions I receive about magnesium. Last week, Judy asked “How much magnesium do I need and how much hemp seeds do I need to take to meet my daily requirements?", so let's get to it!

 

1. What is magnesium?

Magnesium is an essential mineral and electrolyte in the body that has a role in over 300 different systems in the body. Some of magnesium main roles are maintaining healthy nerve and muscle function, energy production, production of proteins (for growth and recovery), supports healthy bones and heart, and assists in good immune function. It is estimated that up to about 50% of US population is magnesium deficient.

 

2. What are some common signs and symptoms of magnesium deficiency?

Magnesium deficiency can cause symptoms such as fatigue, muscle spasms, muscle tension, hyper-excitability, loss of appetite, nausea, shaking, pins and needles, and abnormal heart rhythms.

Magnesium deficiency is also associated with an increased risk of heart disease, osteoporosis (weak bones), high blood pressure, type 2-diabetes, ADHD, and mental health disorders (eg. anxiety and depression).

 

3. What are some common causes for magnesium deficiency?

Magnesium deficiency can be due to low magnesium in the diet, excessive alcohol intake, diarrhoea, loss of magnesium in the urine, poor absorption in the gut (poor gut health), diabetes and certain medications (some antibiotics and stomach acid medication).

 

4. How much do we need?

Sex

RDI (Recommended daily intakes)

Males

400- 420mg/day

Females

300-320mg/day

(https://www.nrv.gov.au/nutrients/magnesium)

 

 

5. Where can I get magnesium?

Magnesium can be easily obtained through both animal and plant foods. Good sources of magnesium include:

  • Green leafy vegetables (eg. spinach, kale)
  • Seeds (hemp seeds, pumpkin seeds, chia seeds, flax seeds)
  • Whole grains (oats, brown rice, buckwheat, bulgar)
  • Nuts (brazil nuts, cashews, peanuts, hazelnuts)
  • Avocados
  • Seafood (fresh tuna)
  • Bananas
  • Tofu
  • Legumes (soybeans, lentils, chickpeas, kidney beans)
  • Dark Chocolate (70% cocoa or more)

 

Just 50g of Hemp Hearts contains approx. 320mg of magnesium (the exact RDI for females). Males need to consume slightly more. So, when we combine a well-balanced diet with lots of magnesium rich foods and hemp hearts we can be sure we are getting enough magnesium in the diet!

 

If you feel that you may suffer from any symptoms of magnesium deficiency have a chat to our head of nutrition Ben who may be able to support you further at ben@13seeds.com.au

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