Discover the benefits of a magnesium-rich diet

Magnesium’s role in supporting healthy muscle function is well known, but its benefits don’t stop there. Learn more about why keeping your magnesium levels topped up is such a worthwhile pursuit.

Magnesium is involved in more than 300 enzyme systems in the body. Just over half of the body’s magnesium is found in our bones and another third is found in our muscles and soft tissue.

Not only does it help ensure healthy muscle function, but it also supports bone and heart health, can help relieve symptoms of stress and is required to maintain energy levels when dietary intake is inadequate. But official statistics show that one in three people in Australia aren’t meeting their daily requirements for magnesium.

Are you getting enough magnesium?

Low magnesium levels occur if you’re not eating a diet with a variety of magnesium rich foods. But even if you are, other lifestyle factors may increase your risk of deficiency.

Stress, drinking too much coffee, and eating too much salt can all contribute to low magnesium. Some medications may also affect levels. Early signs of deficiency include fatigue, nausea and a loss of appetite. As it progresses, muscle contractions, weakness and cramps, as well as numbness and tingling can occur.

Magnesium-rich foods

Most green leafy vegetables, like spinach and silverbeet, legumes including peas and beans, nuts, whole grains and some types of shellfish are good sources of magnesium. Other foods, including meat, fish and many vegetables and fruits also contain smaller amounts of magnesium.

How much magnesium do you need?

The specific amount of magnesium that’s recommended each day varies depending on your age and whether you’re male or female. Pregnancy also affects how much magnesium you need on a day-to-day basis.

For both men and women, recommended daily intakes according to the Australian NRV Guidelines in adults increase slightly after the age of 30, rising from 400mg to 420mg a day for men, and from 310mg to 320mg a day for women.

Supplement benefits

If you can't get enough magnesium from your diet, consider speaking to a healthcare professional to see if a magnesium supplement may be suitable.

Taking a magnesium supplement may help to relieve muscle cramps and mild spasms as well as maintain body electrolyte balance, support muscle endurance and energy levels when dietary intake is inadequate.

If you are taking a supplement, always check ingredients are suitable, read the label and follow the directions for use. If symptoms persist talk to your health professional.