How can I raise my magnesium levels quickly?

Top 10 Ways To Boost Magnesium Intake Increase magnesium-rich foods in your diet. ... Add an extra magnesium supplement. ... Take a daily multivitamin to supply the co-factors for magnesium utilisation and absorption. ... Keep alcohol, fizzy drinks and caffeine to a minimum. ... Include sea vegetables as part of a balanced diet. More items...

nutriadvanced.co.uk - Top 10 Ways To Boost Magnesium Intake - Nutri Advanced

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Top 10 Ways To Boost Magnesium Intake

Quite rightly so, as it has numerous functions and roles to play in our bodies. These include maintaining healthy energy levels, relaxing muscles including the heart, regulating the nervous system therefore helping to improve anxiety, elevate mood & improving sleep quality. There are a number of reasons why you might be deficient in magnesium such as chronic stress, auto-immune conditions, pain and inflammation, hormonal fluctuations & poor digestion and/or gut health. Signs of magnesium deficiency include quivery tongue, chronic & prolonged fatigue, poor sleep, poor recovery from exercise, anxiety & mood disorders, low immunity and more. Here are 10 top tips from our Nutritionists about how to include more magnesium in your diet.

1. Increase magnesium-rich foods in your diet

Choose foods that are whole and unprocessed. Green leafy vegetables, wholegrains, nuts, seeds and legumes are great sources of this vital mineral. You may need to supplement with extra magnesium in tablet or powder form if your levels have dipped low. Choose magnesium glycinate as not only is this form top of the charts when it comes to absorption, but it is also well tolerated when taken in higher amounts. Consider choosing a magnesium supplement that is targeted to your particular needs including anxiety, muscle health, sleep or energy, so the synergistic blend of nutrients and botanicals has the maximum impact. 3. Take a daily multivitamin to supply the co-factors for magnesium utilisation and absorption Choose a high quality one-a-day formula that contains forms of nutrients that the body is able to recognise and use efficiently. Obtaining vitamins and minerals from diet alone can be tricky with depleted soils and our bodies in ever-fluctuating state of stress and poor health, this can lead to a need for extra from a daily multi-nutrient.

4. Keep alcohol, fizzy drinks and caffeine to a minimum

Alcohol can interfere with the body’s absorption of vitamin D & other essential nutrients, which in turn can affect magnesium absorption. Fizzy drinks and caffeine are also associated with lower magnesium levels. Instead drink coconut water which is naturally rich in magnesium and other electrolytes to keep you well hydrated.

5. Include sea vegetables as part of a balanced diet

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Sea water is rich in minerals, including magnesium, so vegetables that grow in the sea, such as kelp, contain generous amounts of this mighty mineral.

6. Minimise intake of refined sugar

Sugar consumption, especially from refined foods, can lead to increased excretion of magnesium from the body, therefore quickly depleting our stores needed for optimal health.

7. Nourish your gut bacteria

It’s important to optimize gut health to ensure maximum benefits of digestion and nutrient absorption. Maintaining optimal levels of friendly bacteria can help to ensure magnesium gets absorbed and used efficiently within the body. Regular Epsom salt baths or foot baths are a good way to increase magnesium levels as the mineral is well absorbed into your body through your skin. Furthermore, a hot bath at bedtime is known to help you get into a restful state ready for sleep, imitating the rise and fall in body temperature which we experience during sleep.

9. Include bone broth in your diet

Bone broth is a rich source of magnesium along with many other essential nutrients. Always use organic, free range meat or wild fish to make your broth. 10. Be careful with tannins (tea), oxalates (raw spinach) and phytic acid (wholegrains) These can all bind with magnesium, making it unavailable to the body, unless extra care is taken to neutralise some of these compounds during food preparation. Drink herbal teas, gently cook spinach and look for organic, stone ground, sprouted or sour dough wholegrain breads.

Want to know more about magnesium?

Magnesium Deficiency Symptoms

Magnesium: Why Aren't We Getting Enough

Top 10 Magnesium-Rich Foods

10 Things You Didn't Know About Magnesium

Confused About The Different Forms of Magnesium?

nutriadvanced.co.uk - Top 10 Ways To Boost Magnesium Intake - Nutri Advanced

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