Is Low Magnesium Driving Your Tiredness?
Are you constantly feeling tired, even when you are getting between 7 and 8 hours of sleep every day?
A chronic lack of energy can have a couple of different underlying reasons, but one of the common drivers is a lack of magnesium in our diet.
Magnesium is one of those key nutrients that our body needs to be able to convert the food that we eat into energy. If we don’t have enough of it, then this energy-production process just cannot be as efficient, making us feel more tired than we would otherwise be.
Aside from energy, magnesium also plays a key role in a number of other body functions and is for example important for good sleep, healthy blood pressure, strong bones and for a good muscle function.
So, if you are low in magnesium, you could also be experiencing other symptoms, such as muscle weakness or tremors, leg cramps, headaches and migraines, PMS, menstrual cramps, insomnia, high blood pressure, depression or chocolate cravings.
But, how much magnesium does an average adult need every day and where can you get it from?
The European Food Safety Authority advises that an adequate intake for men is 350 mg per day, and for women 300 mg. The foods that are the richest sources of magnesium include dark green leafy vegetables, whole grains, beans and pulses, nuts and salmon.
A medium slice of spelt bread for breakfast, an average portion (185 g) of quinoa for lunch, 3 Brazil nuts as a part of your afternoon snack and a bowl (80 g) of raw baby spinach for dinner will for example give you about 330 mg of magnesium in total.
However, keep in mind that, if you drink a lot of coffee, alcohol or other caffeinated drinks, are chronically stressed, take contraceptive pills or have poor gut health, these factors all either increase the rate at which your body uses magnesium or inhibit its absorption, so it is particularly important to pay attention to this mineral and make sure that you are getting enough of it through your diet.