Connect with us

Thai Life

Excuse Buster: Magnesium – A powerhouse mineral

Legacy Phuket Gazette

Published 

 on 

PHUKET: Guess which mineral deficiency makes you twice as likely to die as people with healthy levels?

According to a study published in The Journal of Intensive Care Medicine, the answer is magnesium.

Many people have heard of the benefits of getting enough magnesium to relax muscles (reduce muscle cramps) and promote sleep, but did you know magnesium is responsible for more than 350 essential biochemical reactions, including energy production digestion and elimination, muscle function, bone formation and new cell creation?

Magnesium also assists in the proper functioning of the heart, kidneys, adrenals, brain and nervous system. It helps protect cells from oxidative damage that leads to free radicals and aging.

What a powerhouse mineral – and most of us are not getting enough of it. Recent government-supported studies showed that 68 per cent of Americans don’t consume enough magnesium on a daily basis.

Another study out of the UK revealed two out of three women over 40 are deficient in magnesium.

Why are we not getting enough? Our ancestors weren’t going around popping magnesium pills. The obvious answer is our modern, Western, highly-processed and refined diet is severely lacking in magnesium and under stress our bodies need much more.

Most magnesium is stored in the tissues, so leg cramps, foot pain or muscle ‘twitches’ are usually the first signs. Insomnia, irritability, anxiety, heart palpitations, angina, constipation, headaches, migraines and fibromyalgia are also possible symptoms of magnesium deficiency.

Chronic fatigue, diabetes, obesity, osteoporosis, high blood pressure, post menstrual syndrome, menstrual cramps, irritable bladder and irritable bowel syndrome could be caused by a lack of magnesium.

Some people severely deficient will benefit from taking a supplement like Magnesium Citrate (avoid the oxide which the body doesn’t assimilate well), but people with kidney disease or severe heart disease should take magnesium only under doctor’s supervision.

The current recommended daily amount (RDA) of magnesium for adults is 300mg to 400mg. The RDAs are general guidelines and do not take into account unique situation like stress levels, which require higher magnesium amounts.

Some people may need two to three times this amount to restore levels to optimal.

For all of us, consuming plenty of magnesium rich foods is critical, so add as many of the following to your daily meals as possible:

1 cup of steamed spinach (or Swiss chard) has roughly 157 milligrams
1 ounce (28 grams) pumpkin seeds 150mg
100 grams of mackerel has about 98mg
1 cup cooked brown rice has about 86mg
1 ounce almonds is 80mg
1 avocado is 65mg
1 ounce dark chocolate is about 60mg

Another option, which I do, is to use magnesium salts such as Dead Sea and Epsom salts (magnesium sulphate) in a foot bath or full bath – which most know is a great way to relax and soak up magnesium.

Another point to know is good vitamin D levels are critical for magnesium uptake. Exposure to sunlight is essential in helping the body absorb vitamin D and fortunately there is no shortage of sun here.

Craig Burton is a nutritional expert with more than 15 years of experience at the forefront of the health and well-being field. He offers a high-level of his expertise in functional training and nutrition, focusing on detoxification, food intolerance and nutrient deficiency.

For more information about Craig and his services, visit thevitruvianmethod.com

— Craig Burton

 

Want more Thailand news from the Thaiger family?

📱 Download our app on Android or iOS for instant updates on your mobile
📝️ Join the conversation on Thaiger Talk - discuss news & life in our Thailand forums
📧 Subscribe to our daily email newsletter
👍 Like/Follow us on Facebook
🔔 Subscribe to or Join our YouTube channel for daily video updates

image

Join the conversation and have your say on Thailand news published on The Thaiger.

Thaiger Talk is our new Thaiger Community where you can join the discussion on everything happening in Thailand right now.

Please note that articles are not posted to the forum instantly and can take up to 20 min before being visible. Click for more information and the Thaiger Talk Guidelines.

Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

Archiving articles from the Phuket Gazette circa 1998 - 2017. View the Phuket Gazette online archive and Digital Gazette PDF Prints.

Follow Thaiger by email:

Coronavirus (Covid-19)10 hours ago

Dole pineapple factory has 34 new Covid-19 cases, 413 total

Coronavirus (Covid-19)11 hours ago

Chinese Sinovac vaccine debuts in Singapore to high demand

Drugs13 hours ago

Drug smuggler caught in Kalasin with 300 kg of marijuana

Phuket Sandbox July 1st

days
hours
minutes
seconds

Thaiger is getting behind local businesses for the restart of tourism in July - up to 50% discounts across all advertising packages in June!

Politics14 hours ago

Amendment to reform Constitution rejected by Parliament

Medical15 hours ago

Gender Health Clinic opens in Bangkok for transgender needs

Coronavirus (Covid-19)17 hours ago

30 million baht added to vaccine side effects compensation fund

Coronavirus (Covid-19)18 hours ago

Plan for 16-week gap between AstraZeneca vaccines dropped

Coronavirus (Covid-19)19 hours ago

CCSA: 120 day reopening will proceed with conditions

Tourism20 hours ago

Sandbox latest, CCSA says all regions reopening must reach 70% local vaccination

Coronavirus (Covid-19)23 hours ago

Covid UPDATE Saturday: 3,667 new infections and 32 deaths

Politics24 hours ago

Thamanat elected to role of head ‘fixer’ in Palang Pracharat party

Expats1 day ago

List: China has over 50% of all foreign-owned condos in Thailand

Coronavirus (Covid-19)1 day ago

Government plans 10 million vaccines for July

World2 days ago

Thailand News Today | Vaccine deaths investigation, PM heads to Phuket, BMA extends vendor licences | June 18

Thailand2 days ago

1 million AstraZeneca doses arrive, Anutin says “more” on the way

Thailand4 months ago

Thailand News Today | Thai Airways in rehab, All go for Songkran | March 4

Tourism4 months ago

Phuket’s nightlife. Yes, bars and clubs are still open | VIDEO

Phuket4 months ago

Thailand News Today | Covid passport talks, Thai Airways heads to court | March 2

Tourism4 months ago

Phuket Thai food treats you need to try | VIDEO

Thailand4 months ago

Thailand News Today | Bars, pubs and restaurants ‘sort of’ back to normal | Feb 23

Tourism4 months ago

In search of Cat & Dog Cafés in Phuket Town | VIDEO

Thailand5 months ago

Thailand News Today | Gambling crackdown, Seafood market to reopen, Vlogger challenge | Jan 21

Thailand5 months ago

Thailand News Today | Covid testing for visas, Business impact, Vaccine approval | January 19

Thailand5 months ago

Thailand News Today | Weekend Bangkok bombs, Thailand fires, Covid update | January 18

Thailand5 months ago

Thailand News Today | Stray car on runway, Indonesian quake, 300 baht tourist fee | January 15

Thailand5 months ago

Thailand News Today | Governor off respirator, sex-trafficking arrest, condo prices falling | January 14

Thailand5 months ago

Thailand News Today | Chinese vaccine, Thailand ‘drug hub’, Covid update | January 13

Thailand5 months ago

Thailand News Today | Bangkok may ease restrictions, Phuket bar curfew, Vaccine roll out | January 12

Thailand5 months ago

Thailand News Today | Covid latest, Cockfights closed down, Bryde’s Whale beached | January 11

Thailand5 months ago

Thailand News Today | Southern floods, Face mask fines, Thai Air Asia woes | January 8

Trending