Let's Look at Magnesium
By Corinne Cox (Advanced Accredited Practicing Dietitian, Meals on Wheels NSW)

Magnesium is very trendy at the moment. Magnesium oil in particular is everywhere, from local pharmacies, in online stores, supermarkets and even my local beautician! So, why the focus on magnesium, and should we all be taking it or rubbing it on?

What does it do?
Magnesium is involved in building protein, muscle contractions, nerve function, blood glucose control, blood pressure control, regulating hormones, and regulating calcium stores. It's also important for energy production and DNA synthesis.

People who might be deficient in magnesium include:
  • Diabetics or people with insulin resistance
  • Those who don’t eat enough magnesium rich foods to meet their requirements
  • People with vitamin D deficiency or kidney disease
  • People who take antacids and some medications for hypertension
  • People who suffer from alcoholism
  • People who sweat excessively
Signs of magnesium deficiency include:
  • Muscle cramps
  • Poor sleep, general fatigue
  • Headaches
  • Depression
  • Nausea
  • Loss of appetite
Recommended magnesium intake
  • Men 400-420 mg/day
  • Women: 310-320 mg/day
  • Signs of magnesium deficiency

Good food sources of magnesium include:
  • Legumes, nuts (especially brazil nuts), seeds, wholegrains (breads, cereals and crackers) and green leafy vegetables (such as spinach)
  • Breakfast cereals based on wholegrains
  • Milk, yogurt, and some other milk products
Useful information sources: