One of the symptoms of magnesium deficiency is tiredness and fatigue and the National Diet and Nutrition Survey (2016) has shown that 37 per cent of teenagers and 12 per cent of adults have very low intakes of magnesium. Good food sources include dark green leafy vegetables, wholegrains, beans, nuts, dark chocolate and seafood.
How can magnesium help?
These days, nearly 30 per cent of adults are getting less than six hours of sleep per night, when they should actually be getting seven to eight 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.
Four ways to top up your daily intake of magnesium
1. Have a bath with magnesium flakes
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.
2. Take a magnesium supplement
If you struggle to eat enough foods containing magnesium, a supplement might be a good idea. The EU RDA/NRV is 375mg and 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 an optimised version, which contains two magnesium sources, magnesium citrate and malate, that get to where they're needed, fast.
3. Eat some dark chocolate
Good news - you can find magnesium in chocolate! Cocoa places highest in the magnesium food table, containing 5.24mg of magnesium. What's more, dark chocolate is also high in iron, copper and manganese, and is bursting with antioxidants, 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.
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.