I absolutely adore magnesium for its incredible ability to support relaxation and calmness in both body and mind. It’s truly my go-to mineral for promoting restful sleep and soothing muscle tension—a must for any wellness regime!
Magnesium is vital for over 300 biochemical reactions in the body. It helps regulate muscle and nerve function, blood sugar levels, and blood pressure, as well as making protein, bone and DNA. Studies have shown that magnesium can significantly improve sleep quality, particularly in those with insomnia. It helps regulate neurotransmitters, which send signals throughout the nervous system and brain. It’s truly a master mineral!
Magnesium also plays a crucial role in muscle recovery and performance. It helps transport calcium and potassium across cell membranes, which is essential for muscle contraction and relaxation. Research indicates that magnesium supplementation can reduce muscle cramps and spasms, which are often caused by low magnesium levels.
Additionally, magnesium has been linked to improved mental health. Some studies show that in certain populations, it can be known to reduce symptoms of anxiety and depression by regulating the HPA axix (the part of the brain responsible for the stress response). Studies suggest that individuals with higher magnesium intake have a lower risk of depression and anxiety.
While magnesium is abundant in many different types of foods, due to our increasingly processed Western diet, many of us are not consuming enough dietary magnesium.
The National Institute of Health recommends that adults (18+) should aim for a daily magnesium intake of at least 360 mg(2).
I’ve put together my favourite magnesium-rich recipes for you to try, and to aid in assisting your restorative nighttime routine! Which one are you trying?
Jess x
This velvety mousse stars rich cacao, brimming with antioxidants and magnesium, alongside nourishing avocado for a dessert that’s as nutritious as it is delicious. A hint of maple syrup and vanilla adds just the right touch of sweetness. The finishing touch? Tart raspberries and a sprinkle of dark chocolate to balance all the divine flavours.
2. Veggie Packed Chilli Con-Carne
My delicious chilli recipe is packed with 6 magnesium-rich veggie varieties for ultimate nourishment. It’s also budget friendly and perfect for meal prep. What more could you want?
My nutrient-dense bowl is bursting with textures + flavours, plus added magnesium from spinach and peanuts. Roast veggies and tamari-seared golden tofu sit upon a base of fresh greens, topped off with a heavenly peanut satay sauce. Plus, it’s loaded with antioxidants, complex carbohydrates, plant-based protein and quality fats to fuel you.
References:
- Barbagallo, M., & Dominguez, L. J. (2010). Magnesium and ageing. Current Pharmaceutical Design, 16(7), 832-839.
- The National Institute of Health, Magnesium (2022), <https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/>
- Pickering, G., Mazur, A., Trousselard, M., Bienkowski, P., Yaltsewa, N., Amessou, M., & Dubray, C. (2011). Magnesium status and stress: the vicious circle concept revisited. Nutrients, 3(4), 442-459.
