Magnesium is an essential mineral that's important for almost every function in the body. Magnesium is found in foods high in fibre such as leafy green vegetables, bananas, nuts and wholegrains. Despite it being widely available in food sources, magnesium deficiency isn't uncommon.

The benefits of magnesium

Research suggests that even a small shortfall in magnesium can have a negative impact on performance. Magnesium supports a huge number of body functions, including:

  • supporting protein synthesis (vital for recovery and building muscle)
  • strengthening bones and teeth
  • reducing tiredness and fatigue
  • supporting electrolyte balance
  • supporting muscle function
  • supporting the normal function of the nervous system

Where is magnesium found?

The richest food sources of magnesium are:

  • whole wheat foods
  • leafy greens such as spinach
  • nuts such as almonds and cashews
  • tofu
  • bananas
  • avocados
  • dark chocolate

How much magnesium should I take?

The recommended daily intake of supplemental magnesium is 375mg. An intake of levels exceeding 400mg is not recommended as this may cause digestive issues.

When should I take magnesium?

It is best to take magnesium when you will remember it, as it’s important to take it on a regular basis. 

Nothing beats a healthy, balanced diet to provide all the nutrients we need. But when this isn't possible, supplements can help. This article isn't intended to replace medical advice. Please consult your healthcare professional before trying supplements or herbal medicines.

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