Magnesium is a nutrient that is essential for healthy muscles, nerves, bones and blood sugar levels, but how much should be your daily intake? Which food should I include in my diet to increase my intake of magnesium? How do I know a magnesium supplement is good? We spoke with IMUNI to answer those questions and get some expert advice in the new IMUNI Magnesium Citrate Powder.
Magnesium is essential for maintaining good health and plays a key role in the body, from exercise performance to supporting heart, muscle and nervous system health, as well as bone mineralisation and maintaining healthy teeth and bones. It is the fourth most abundant mineral in the body and plays a role in over 300 enzymatic reactions in the body every day!
Unfortunately, over the last 30 to 40 years, magnesium intake has declined in multiple industrialised countries due to behavioural changes in the way societies consume and prepare food. In Australia, data from the Australian Bureau of Statistics suggests that 1 in 3 Australians over the age of two do not meet their Estimated Average Requirement (EAR) for daily intake of magnesium.
Several additional factors may contribute to suboptimal magnesium intake, and deficiency states may include:
- Chronic low intake from dietary sources or a diet higher in processed foods
- Heating processes such as cooking and boiling can result in significant decline in magnesium content
- Vitamin D deficiency is common and may cause a reduction in the absorption of gastrointestinal magnesium
- Certain medications, such as antibiotics, antacids and hypertensive drugs can diminish the absorption of magnesium
- Cigarette smoking reduces plasma magnesium concentrations
- Age can also contribute to approximately 30% decrease in magnesium absorption
So how can we increase our magnesium intake?
Magnesium can be ingested by either dietary sources or via supplements. Some good sources of magnesium include leafy green vegetables — such as spinach — legumes, nuts, seeds and whole grains. The following list provides you with the average amounts of magnesium found in a serving of each food source. This may help to give people an idea of how they can increase their magnesium intake throughout the day!
- Pumpkin seeds, 30g (156mg)
- Chia seeds, 30 g (111mg)
- Almonds, 30g (80mg of magnesium)
- Spinach, boiled, ½ cup (78mg)
- Cashews, 30g (74mg)
- Peanuts, ¼ cup (63mg)
- Soymilk, 1 cup (61mg)
- Oatmeal, 1 cup cooked (6 mg)
- Bread, whole wheat, 2 slices (46mg)
- Avocado, cubed, 1 cup (44mg)
- Rice, brown, cooked, ½ cup (42mg)
- Milk, 1 cup (24mg)
4 reasons to choose IMUNI Magnesium Citrate:
1) High Purity + High Bioavailability
Oral supplements may also contain several different forms of magnesium and the chemical properties of the various forms will affect their efficiency in terms of absorption and bioavailability. Magnesium citrate, aspartate, lactate and chloride forms are more water-soluble and are therefore absorbed more completely with greater bioavailability. IMUNI Magnesium Citrate has been formulated as a highly bioavailable form of pure magnesium citrate.
2) ZERO excipients
Free from any nasties, this excipient-free formula also contains no added binders, fillers colours, flavours or sweeteners making it the perfect option for people wanting a no-fuss, quality formula.
3) Flavourless and easily dissolvable
What does IMUNI Magnesium Citrate taste like? Nothing at all! We make it easy to get your daily magnesium needs with an unflavoured and easily dissolvable powder, which can be stirred into your favourite drink or water.
4) 350mg of Magnesium per scoop
Each included scoop packs a punch delivering 350mg of high purity elemental magnesium. Keep your active lifestyle in check with this high grade formula designed to dissolve easily (and be absorbed efficiently) to support heart, muscle and nervous system health and function.
5) 42 servings in every jar
Each jar contains 42 servings, that means you receive a 6 week supply of IMUNI Magnesium Citrate, if you are taking it at the recommended daily dose.
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