If you are not paying attention to your magnesium intake, then you definitely should be. There are so many health benefits of magnesium in having sufficient levels of this vital mineral in your body.
“The reference nutrient intake for magnesium does vary slightly for males and females but a range of 300-400 mg/day is recommended.”
Magnesium is a micro-nutrient that health benefits for every organ. Often people are not including enough ways to obtain ample Magnesium in their diets. At Nutrition for Life we notice this frequently, especially when someone makes the decision to start a Low Carb Healthy Fat or a Ketogenic approach: This will usually require an increase in Magnesium intake for the individual to meet the RDI (recommended daily intake).
Why is Magnesium intake key when starting out in low carb or a ketogenic way of eating?
In the first few weeks of a low carbohydrate diet, you can lose a lot more water from the body.
As glycogen is stored in the body as one-part glycogen and three parts water, it means that more water is filtered through the kidneys. Since magnesium levels are controlled through the kidneys, this can then inadvertently cause a drop-in serum magnesium levels.
Paying attention to foods containing magnesium, along with considering a supplementation in the early stages of an LCHF approach is a good idea (but speak with a health professional first).
Food containing magnesium include: nuts, leafy greens, fatty fish and dark chocolate. See ideas in our recipe range.
How does magnesium help with the way your body operates? (here are just some of the benefits)
- Weight control/ Weight Loss – Magnesium does offer weight loss support. Magnesium citrate helps you lose water weight and stool weight. Magnesium also helps you create more energy and lowers your insulin resistance – this will help with weight control and weight loss in conjunction with a healthy balanced low carb healthy fat approach.
- Blood glucose regulation
- Muscle contractions
- Fights inflammation – Everyone should be working on reducing inflammation in their body. It’s a challenge even the healthiest people face. Magnesium is well-studied and known for its anti-inflammatory effects on the body. In fact, magnesium is considered an anti-aging mineral because it reduces inflammation and stress – two factors important with healthy aging and fighting disease.
- Improves mood – Magnesium is an important nutrient for healthy brain function, including balancing mood.
- Improves sleep – A common recommendation for those will sleep issues, magnesium works by activating the parasympathetic nervous system which calms you down as well as it assists to produce melatonin which is a hormone supporting good sleep.
Can you be deficient in magnesium? Yes!
Common signs of a deficiency include:
Regular muscle twitches and cramps
High blood pressure
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