Magnesium

Magnesium is an essential mineral required for human health and about one third of the magnesium in our body is located in our muscles, where it is used for muscle contraction and relaxation.It is also involved in a wide range of biological functions including energy production, nucleic acid and protein synthesis, electrolyte balance, maintenance of cell membrane integrity, regulation of nerve conduction and vascular tone. It therefore plays a vital role in cardiovascular health, mental health, bone health, athletic performance, stress-related conditions and metabolic conditions such as metabolic syndrome and insulin resistance.

Food sources containing magnesium include: legumes and soy beans, mackerel, avocado, nuts and seeds, dark, leafy greens, bananas, whole grains (brown rice, cereal), raw cocoa, dark chocolate, dried fruit, natural yoghurt.

The current RDI for magnesium for different population groups are as follows:

  • Boys (9-13 years) = 240mg/day
  • Boys (14-18 years) = 410mg/day
  • Girls (9-13 years) = 240mg/day
  • Girls (14-18 years) =360mg/day
  • Men (19-30 years) = 400mg/day
  • Men (30-70+ years) = 420mg/day
  • Women (19-30 years) = 310mg/day
  • Women (30-70+ years) = 320mg/day
  • Pregnancy (19-30 years) = 350mg/day
  • Pregnancy (31-50 years) = 360mg/day
  • Breastfeeding (19-30 years) = 310mg/day
  • Breastfeeding (31-50 years) = 320mg/day

1 x cooked chicken breast + 1 x small tin tuna in spring water + 1 handful almonds + 1 banana + 2 cups leafy greens veg + ½ avocado + 100g hummus = 325mg magnesium

OR

Each of the below is equivalent to 320mg magnesium:

  • 6 fillets of cooked salmon
  • 6 heaped cups of green leafy vegetables
  • 130g mixed, unsalted nuts
  • 10 ½ medium bananas
  • 8 avocados
  • 12 ½ small tins tuna
  • 2 ⅓cups hummus
  • 16 slices wholemeal toast
  • 2 ½ cups cooked brown rice
  • 1 ⅓ block of dark chocolate

Please note that the amount of magnesium that an individual will absorb and their requirements will vary depending on several factors such as level of gut health, stress, level of fitness and activity, disease state, presence of nutrient deficiencies to name a few.