Healthspan October 18, 2017

When it comes to tiredness and fatigue, magnesium could be just the mineral you need more of. 

One of the symptoms of magnesium deficiency is tiredness and fatigue and the National Diet and Nutrition Survey (2016) has shown that 37% of teenagers and 12% of adults have very low intakes of magnesium, something we should all be aware of.

What is magnesium good for?

In this modern day and age nearly 30% of adults are getting under 6 hours of sleep per night when they should be getting 7-8 hours. The sleep regulating hormone melatonin is disturbed when magnesium is deficient and, as we know, a significant number of people simply aren’t getting enough of this important mineral on a daily basis. Magnesium is by no means the only way for dealing with tiredness and fatigue but we’ve put together a few top tips that could help you on your way to a healthier self.


Here are 4 ways to top up your daily intake of magnesium to beat fatigue:

1. Have a bath with magnesium flakes

The kids have gone to bed, you’ve had a long day at work and all you can think about is the tap upstairs that’s running you the perfect bubble bath. Or is it?

Having a bubble bath is a great way to relax and relaxing is no doubt an important aspect of your health. But combining your bath with magnesium flakes and having it just before you go to bed could make your sleep even better. We know the sleep regulating hormone melatonin is disturbed when magnesium is deficient but research has looked further into magnesium for sleep and found that this mineral could also help regulate our internal body clock.

2. Take a magnesium supplement

Did you know that Magnesium is needed for more than 325 biochemical reactions in the body and that it has a relationship with psychological function, or, in other words, the brain?

If you struggle to eat enough foods containing magnesium, a supplement might be a good idea. The EU RDA/NRV is 375mg. A typical supplement dose is one 375mg tablet a day.

To maximise your body’s absorption of magnesium in a supplement – something we call ‘bioavailability’ – try Opti Magnesium. Opti-Magnesium contains two magnesium sources, magnesium citrate and malate, that get to where they’re needed, fast.

3. Eat some dark chocolate

Rather pleasingly you can find magnesium in chocolate. Cocoa places highest in the magnesium food table containing 5.24mg of magnesium and you can find this mineral in dark leafy greens like spinach and seaweed; nuts; meat; fish; shellfish and dairy foods, too.

4. Use a magnesium gel

Increased research on the benefits of magnesium means there are now plenty of different delivery methods available for increasing your daily intake.

Magnesium gel is one of these and – because it means you absorb magnesium through your skin – is perfect if you’re not a fan of supplements – or even if you have achy joints in which case glucosamine and magnesium gel is an added bonus.

We all have days where we feel a bit tired and lacking in energy, but making sure this isn’t down to a magnesium deficiency could help you rule out any wider issues.


References

http://www.cnelm.com/NutritionPractitioner/Issues/Issue_11_1/Articles/7%20Transdermal%20Mg%20revised2.pdf

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