Magnesium is an important mineral that aids in many of our bodily processes. Whether it’s energy creation, blood-pressure regulation, muscle movement, bone strength, or gene maintenance—magnesium has a hand in it all. Unfortunately, most Canadians aren’t getting enough of this important mineral.
According to Health Canada, adult women should aim for 310-320mg of magnesium intake per day. Pregnant women will want to up that number to 350mg per day. Adult men require 400-420mg. Adding a good-quality magnesium supplement to your daily routine is a good way to ensure you’re getting what you need. Dietary sources of magnesium include fibre-rich foods such as:
- Almonds (and other nuts)
- Dark chocolate (minimum of 70% cocoa solids)
- Hemp seeds
- Legumes (particularly black beans and soybeans)
- Pumpkin seeds
- Whole grains
- Spinach, Swiss chard and other leafy greens
Studies have shown that people who consume the most dietary sources of magnesium have lower risks of Type 2 diabetes, stroke and heart failure than people who consume the least.
Low magnesium levels have been linked to osteoporosis, high blood pressure, clogged arteries, hereditary heart disease, diabetes and other diseases. Increasing your magnesium levels can be helpful in preventing constipation and indigestion. There is also some evidence that magnesium may be effective for people with asthma, chronic fatigue syndrome, cluster headaches, PMS, nerve pain, and for improving mood and brain function.