A Nutritionist’s Guide: Magnesium

Magnesium plays a crucial role in both the structure and function of the body, and as a Registered Nutritionist in London, I often highlight its importance to clients who may not realise how essential this mineral truly is. Magnesium must be consumed regularly in sufficient amounts to prevent deficiency, as it acts as a cofactor for hundreds of enzymes involved in energy production, muscle function, and nervous system regulation. Around 60 percent of the body’s magnesium is stored in bone, 26 percent in muscle, and the rest in soft tissues and bodily fluids — illustrating just how widely it’s used throughout the body.

Studies show that inadequate dietary intake has been associated with increased risk of cardiovascular disease, metabolic syndrome, hypertension, type 2 diabetes, as well as osteoporosis. Studies have also shown that magnesium improves insulin sensitivity in people at risk for type 2 diabetes mellitus.

Health Benefits of Magnesium

• Creates and maintains bone integrity
• Maintains nervous system balance
• Blood sugar control
• Energy production
• Neurotransmitter formation
• Heart health

Symptoms of Magnesium Deficiency

• Eyelid twitches
• Muscle cramps and twitches
• Muscle weakness
• Fatigue
• Pins & needles
• Headaches
• Migraines
• Anxiety
• Depression
• Restless leg syndrome
• Nervousness
• Shaking
• Nausea
• Vomiting
  

Best Food Sources of Magnesium

• Spinach
• Swiss chard
• Pumpkin seeds
• Flax seeds
• Chia seeds
• Soybeans
• Sesame seeds
• Black beans
• Quinoa
• Cashew nuts
• Sunflower seeds
• Tempeh
• Buckwheat
• Pinto beans
• Brown rice
• Barley
• Lima beans
• Millet
• Kidney beans
• Oats
• Tofu
• Almonds
• Rye