1. Take a daily multivitamin to top up your magnesium. Choose a high quality one-a-day formula that contains magnesium glycinate as this form is optimally absorbed by the body.
2. Add an extra magnesium supplement. 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 optimally absorbed, but is free from any side effects when taken in higher amounts.
3. 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.
4. Eat sea vegetables. Sea water is rich in magnesium, so vegetables that grow in the sea, such as kelp, contain high amounts of the mighty mineral.
5. Keep alcohol, fizzy drinks and caffeine to a minimum. Alcohol can interfere with the body’s absorption of vitamin D, which in turn can affect magnesium absorption. Fizzy drinks and caffeine are also associated with lower magnesium levels.
6. Minimise intake of refined sugar. Excess sugar can lead to increased excretion of magnesium from the body.
7. Nourish your gut bacteria. Magnesium can be poorly absorbed by the body so it’s important to optimize gut health to ensure maximum benefits. Maintaining optimal levels of friendly bacteria can help to make sure magnesium gets to where it needs to be.
8. Add magnesium flakes to your bath. 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.
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 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 leafy greens and look for organic, stone ground, sprouted or sour dough wholegrain breads.
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