Magnesium - is it the miracle mineral?

​Dr Marilyn Grenville refers to Magnesium as 'natures tranquilliser'. It is important for many symptoms that relate to anxiety, stress and emotional wellbeing. It is also an important mineral to help with PMS
in women, who have been found to have generally lower levels.
According to Dr Michael Molsely recent studies have shown magnesium to help with insomnia, depression, migraine, PMS as well as constipation. He described magnesium as "the helper molecule that is involved in over 600 reactions in the body" Including: Helping convert food into energy, helping
​to create new proteins from amino acids, helping to create and repair DNA and RNA, helping muscle move by contracting and relaxing them and helping to send messages throughout your brain and nervous system.

The following foods are good to excellent sources of magnesium as listed by Spritzler (2017)  :

• Pumpkin seeds: 46% of the RDI in a quarter cup (16 grams).
• Spinach, boiled: 39% of the RDI in a cup (180 grams).
• Swiss chard, boiled: 38% of the RDI in a cup (175 grams).
• Dark chocolate (70–85% cocoa): 33% of the RDI in 3.5 ounces (100 grams).
• Black beans: 30% of the RDI in a cup (172 grams).
• Quinoa, cooked: 33% of RDI the in a cup (185 grams).
• Halibut: 27% of the RDI in 3.5 ounces (100 grams).
• Almonds: 25% of the RDI in a quarter cup (24 grams).
• Cashews: 25% of the RDI in a quarter cup (30 grams).
• Mackerel: 19% of the RDI in 3.5 ounces (100 grams).
• Avocado: 15% of the RDI in one medium avocado (200 grams).
• Salmon: 9% of the RDI in 3.5 ounces (100 grams).

(https://www.healthline.com/nutrition/10-proven-magnesium-benefits#section1)
Failing getting your magnesium from food there are very good high quality supplements available
in the form of magnesium citrate which is easily absorbable.
​
Pretty amazing for one mineral don't you think? As always check interactions before taking
any supplements to avoid any interactions!
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