Sarah Brereton, Nutritional Therapist
Magnesium is a macronutrient and one of the most abundant minerals in the body along with other important minerals such as calcium, sodium, potassium, and phosphorus.
Magnesium is mainly found in the skeleton and the rest in muscle, soft tissue, and blood. It plays an important role in assisting more than 300 enzymes to carry out various chemical reactions in the body such as building proteins and strong bones, regulating blood sugar, blood pressure, and muscle and nerve functions.
Foods high in magnesium include whole grains and dark-green, leafy vegetables. Low-fat milk and yogurt also contain magnesium. Dried beans and legumes (such as soybeans, baked beans, lentils, and peanuts) and nuts (such as almonds and cashews) and seeds like pumpkin and chia seeds are rich sources.
A great tip to remember the food sources that are high in fibre are generally also excellent sources of magnesium.
Magnesium is one of the most popular supplements to take due to its multi-functional role in the body such as supporting the nervous system, maintenance of normal bones and teeth, reduction in tiredness and fatigue, normal muscle function and energy yielding metabolism. From this list you can see why it is one of the most popular food supplements in Ireland.
Many factors can mean we do not get optimum levels if magnesium in daily life, like poor dietary choices, eating many processed foods as well as intensive farming which has depleted our soils of natural magnesium. Many other factors can hinder how much we can absorb, even if we are eating the correct magnesium rich foods, such as type 2 diabetes, digestive problems such as Crohn's disease, long-term vomiting or diarrhoea, kidney problems, certain medications (like long-term use of diuretics) and over consumption of alcohol and caffeine.
Considering all these factors affecting our magnesium consumption and absorption, taking a food supplement might be a welcome addition to your daily routine.
There are many different forms of magnesium available, magnesium citrate has magnesium ions bound to citric acid to form magnesium citrate one of the most popular magnesium supplements and is easily absorbed. Since citric acid is a mild laxative, magnesium citrate functions as a constipation aid as well as a magnesium source. This is a popular option for magnesium food supplements as it helps a broad spectrum of deficiency symptoms.
Making sure you take a very good quality clean supplement is imperative for your health. Cleanmarine Magnesium is an excellent choice which contains magnesium citrate only in a vegan capsule. Cleanmarine Magnesium is 100% Pure Magnesium Citrate Capsules best in Class for Purity, Value, Absorption & Convenience. Suitable for everyday use it has 400mg magnesium per 2 capsules.
Capsules are generally a better option as they are easy to swallow and do not need all the extra binders and fillers and excipients that tablets require and the convenience is generally better for capsules over powders for busy lives. You have the exact dosage ready to go. You can also open the capsules and add magnesium into smoothies, juices, and foods. Cleanmarine Magnesium can be taken at any time of day, but many people find it beneficial 15-30 minutes before bedtime or prior to exercise. Find it in your health food store or pharmacy.