Five reasons to know more about magnesium

Research shows that one in three Australians did not meet their requirements for magnesium. Blackmores Naturopath, Rebekah Russell, outlines five reasons you may want to learn more about the importance of the mighty mineral, magnesium.

1. Relief for cramping
A cramp is a painful involuntary contraction of a muscle or muscles, typically caused by fatigue or strain, and can also be one of the first signs of magnesium deficiency. Magnesium has been shown to provide relief for muscle cramps and spasms, particularly after rigorous physical training or under hot and humid conditions.

2. Endurance support
World champion sailors, Mat Belcher and Will Ryan who are tipped to dominate at the Olympic Games in Rio de Janeiro later this year have been known to supplement their healthy balanced diets with magnesium. Magnesium helps to support muscle health, and the muscle repair processes, to cope with the physical demands of their sport, whether it be hours on the water or rigorous training sessions in the lead up to the Olympics.

Champion sailors, Mat and Will Photo credit: Sailing Energy / Australian Sailing

3. Assists relaxation and sleep
After a grueling training session your body is pumping with extra endorphins and it can be difficult to ‘switch off’ in preparation for sleep. Magnesium may support relaxation and sleep. It does this by releasing muscle tension by moving calcium out of the muscles, and back into the bloodstream where it can be mobilised elsewhere. Consult your healthcare practitioner about considering a capsule or powdered form or magnesium.

4. Supports energy production
Magnesium deficiency may result in inhibited energy production resulting in fatigue and weakness. Magnesium is essential for many cellular functions, particularly those involved in energy production. In sport it is specifically used for the burning of glucose for fueling the body and for muscle contraction, so meeting your recommended dietary intake for this essential nutrient it is important to maintain and support your lifestyle but also any exercise or training goals.

5. Magnesium and foods
Magnesium can be found in various fresh, nutrient-rich foods in your diet each day – think green leafy vegetables like kale, spinach, and silver beet. Nuts, seeds and dried fruits like brazil nuts, raw almonds, pumpkin seeds and dried apricots are also good sources. Incorporating whole grains like rye, quinoa, oats, wheat and buckwheat are also important. If you’re not able to get enough magnesium rich foods in your diet or are participating in high frequency or endurance training you may need to discuss magnesium supplementation with your healthcare practitioner.