Jess Sepel: '5 reasons I love magnesium'

Call it a master mineral

Jessica Sepel, JSHealth Vitamins Founder, shares with Body+Soul why incorporating magnesium into her diet is a must, and exactly how she does it.

I absolutely adore magnesium for its incredible ability to support relaxation and calmness in both body and mind. It’s truly my go-to mineral for promoting restful sleep and soothing muscle tension – a must for any wellness regime!

Magnesium is vital for over 300 biochemical reactions in the body. It helps regulate muscle and nerve function, blood sugar levels, and blood pressure, as well as making protein, bone and DNA. 

Studies have shown that magnesium can significantly improve sleep quality, particularly in those with insomnia. It helps regulate neurotransmitters, which send signals throughout the nervous system and brain. It’s truly a master mineral!

Magnesium also plays a crucial role in muscle recovery and performance. It helps transport calcium and potassium across cell membranes, which is essential for muscle contraction and relaxation. 

Research indicates that magnesium supplementation can reduce muscle cramps and spasms, which are often caused by low magnesium levels.

Additionally, magnesium has been linked to improved mental health. Some studies show that in certain populations, it can be known to reduce symptoms of anxiety and depression by regulating the HPA axix (the part of the brain responsible for the stress response). Studies suggest that individuals with higher magnesium intake have a lower risk of depression and anxiety.

Avocados provide magnesium, fibre and quality fats. Image: Pexels

Where to find your daily dose of magnesium

I highly recommend incorporating magnesium-rich foods into your daily diet. Leafy greens like spinach and kale are fantastic options – they’re perfect in salads or blended into smoothies for an easy nutrient boost. 

Almonds and pumpkin seeds make for a delicious and convenient snack, loaded with magnesium to support your health on the go. Avocados are another excellent choice, adding a creamy texture to meals while providing magnesium, fibre and quality fats. 

For those who love chocolate, you’ll be happy to know that a bit of dark chocolate high in cacao can be a delightful way to increase your magnesium intake. 

While magnesium is abundant in many different types of foods such as the above, due to our increasingly processed Western diet, many of us are not consuming enough dietary magnesium. 

The National Institute of Health recommends that adults (18+) should aim for a daily magnesium intake of at least 360 mg(2).

Originally published as Jess Sepel: '5 reasons I love magnesium'