Magnesium is an extremely important mineral for us humans, as our bodies don’t produce it naturally, so we must obtain it through food or supplements. Magnesium is mostly found in plant-based whole foods that can be sorely lacking in a lot of people’s diets. It plays an important role in muscle function, heart rhythm, blood pressure, immune system functioning and even digestive movement. In fact according to research, magnesium is linked to over 300 enzymatic roles in the body. Without it you would feel sluggish, weaker and bloated so it’s safe to say magnesium is a pretty big deal.

What causes magnesium deficiency?

Deficiency in this mineral can be brought on by poor food choices, especially eating excess carbohydrates and sugar. Your body basically has to burn through your magnesium stores to help metabolise the excess sugar to break it down for energy. As a result, your body will have a nutrient debt. If you experience a lot of stress this can also cause magnesium deficiency as it causes the body burn it up like rocket fuel.

How do I know if i am deficient?

You can go down the route of blood tests but magnesium is also found inside our bones, muscles, and brain tissue. As a result magnesium blood levels can be normal despite the fact you have negative body stores. A good indicator of deficiency or lower than normal levels is to pay close attention to your body. Common symptoms to look out for are muscle cramps as a result of muscle spasms, difficulty falling or staying asleep, anxiety, high blood pressure, irregular heartbeat and even constipation: these can all be signs of deficiency.

What foods can I eat to boost levels?

Plants, and particularly grains, have more magnesium than meat or dairy. A simple rule of thumb is that magnesium usually accompanies fibre. If you don’t want to supplement and simply want to acquire magnesium through food sources, here are a few foods that can relieve you of any magnesium deficiency symptoms:

* Pumpkin seeds

* Sunflower seeds

* Soybeans

* Black beans

* Cashews

* Leafy greens

* Squash

* Sesame seeds

* Almonds

* Salmon

* Mackerel

* High quality dark chocolate

* Avocado

What else can I do?

I like to try and get my magnesium from food sources but if you think your diet is still coming up short it is possible to turn to supplementation to help makeup any shortfall. If you do take too much magnesium a laxative effect occurs and the excess is eliminated. Personally I think you can’t beat an Epsom salts bath after a hard day’s work to top up your magnesium levels. Epsom salt chemically known as magnesium sulphate is easily absorbed through the skin and immediately goes to work inside our bodies.

The magnesium ions break apart from Epsom salt molecules and begin to relieve stress by promoting the production of serotonin and reducing the effects of adrenaline. Magnesium also plays a critical role in the production of energy in cells, helping us to feel invigorated without causing feelings of restlessness or anxiety. Epsom salts are absorbed through the skin also works to relieve muscle tension, pain, and inflammation in joints. Try soaking in an Epsom salt bath three to four times per week to reduce stress, lower blood pressure, and improve your cardiovascular health and you will sleep like a baby.