Known as natures tranquiliser, Magnesium is a vital mineral for both our physical and mental wellbeing. It plays a role in hundreds of different processes in the body, yet seven out of ten women, and four out of ten men do not get enough. Signs of deficiency can include, tiredness and weakness, sleep problems, restless leg syndrome, muscle spasm and cramps, and in extreme cases it can cause abnormal heart rhythms muscle numbness and tingling and raised blood sugar levels. Those with gastro-intestinal problems, thyroid issues and Diabetics are particularly prone to deficiencies.
Magnesium and insulin work together in the body to control blood sugar levels. Without magnesium the pancreas cannot produce enough insulin, and this imbalance can lead to symptoms such as cravings, insomnia and mood swings. Magnesium helps a co-enzyme called ATP (adenosine triphosphate) to become biologically active. This helps to break down glucose into energy, which the ATP then carries to our cells.
Magnesium also has calming and relaxing properties and can help to lower the stress hormones that can trigger anxiety. It is a co-factor in the production of GABA, a neurotransmitter that calms and reduces mental activity to induce relaxation and sleep. Low GABA levels are associated with many stress related problems such as OCD and panic attacks.
Cramps are caused by our muscles contracting tightly and not being able to relax. This tightness can trigger our sympathetic nervous response to release the stress hormones cortisol and adrenaline. Magnesium lowers the levels of these hormones and helps to relax the tension in these muscles. Magnesium can also help to ease IBS and intestinal spasms and bloating with gas. By relaxing the colon and drawing water into the intestines, it can also help with constipation. For women suffering from PMS, magnesium can help by alleviating cramps, pelvic pain and mood swings.
We hear about calcium for our bone health all the time. But without magnesium calcium cannot be absorbed and metabolised properly. It is also needed for the conversion of vitamin D, another vital nutrient for our bones. Studies have shown that up to 70% of our
Magnesium is stored in our bones and teeth and helps with their hardness and rigidity. Low levels are known to contribute towards osteoporosis. Magnesium can also prevent calcium from building up in our kidneys and soft tissue and can help eliminate some forms of arthritis.
The best natural sources of magnesium are: swiss chard, spinach, avocados, seeds and nuts, sea vegetables, Himalayan pink salt, dark chocolate, sprouted veg and coffee (in moderation).