Magnesium
Magnesium is an essential mineral that is involved in more than 300 functions in the body. Supporting your body through the ups and downs of life, magnesium;
- is important for muscle relaxation to prevent & relieve cramping
- can relieve the pain of tight, tender muscles after exercise
- assists general mobility by supporting healthy muscles & bones
- can calm the mind & relax the body to assist healthy sleeping patterns
- helps to alleviate stress and support a healthy nervous system
- has been shown to reduce the frequency and duration of headaches and migraines
Magnesium can be found in most green vegetables, beans, lentils, grains, nuts, yoghurt & fish. While there are many foods that contain magnesium, research shows that one in three people do not have adequate magnesium intake1.
The Recommended Dietary Intake (RDI) per day for magnesium2 is as follows.
| Age | AI |
|---|---|
| 7-12 mths | 30 mg |
| 7-12 mths | 75 mg |
| Age | Boys | Girls |
|---|---|---|
| 1-3 yr | 80 mg | |
| 4-8 yr | 130 mg | |
| 9 -13 yr | 240 mg | 240 mg |
| 14-18 yr | 410 mg | 360 mg |
| Age | Men | Women |
|---|---|---|
| 19-30 mg | 400 mg | 310 mg |
| 31+ yr | 420 mg | 320 mg |
Three key factors in the depletion of magnesium levels are caffeine, alcohol and excessive salt consumption. Psychological and intense physical stress may also deplete magnesium levels. Symptoms of magnesium deficiency include; muscle spasms and cramps, muscle weakness, fatigue and lethargy. At times, it can be difficult to ensure adequate dietary intake of magnesium and supplementation may assist.
1 4364.0.55.008 - Australian Health Survey: Usual Nutrient Intakes, 2011-12