Current research indicates that in most Western countries it is difficult to achieve an adequate dietary magnesium supply. Are you consuming enough magnesium?
What is Magnesium?
Magnesium is an essential mineral that plays a variety of important roles in the body, ranging from energy production to supporting normal healthy muscle function. Magnesium helps ‘fuel your tank’, getting you moving and achieving your tasks for the day.
Benefits of Magnesium
Relief of stress.
Support of muscular aches, pains, cramps and spasms*.
Relief of leg cramps.
Improve cellular energy.
Menstrual pain and cramping;
Fatigue and lethargy;
Magnesium In The Diet
Magnesium is found in varying amounts in many plant and animal foods. The amount of magnesium absorbed by your body depends on the concentration in the foods you eat. Include some of these magnesium-rich foods in your diet each day to maximise your intake of this essential mineral:
Nuts and seeds – including almonds, walnuts, pecans, brazil nuts and pine nuts, and/or sunflower, pumpkin and flaxseeds;
Legumes and pulses – black beans, kidney beans, white beans, edamame, chickpeas and lentils;
Green and leafy vegetables – spinach, broccoli, collard greens and kale;
Fish – mackerel, halibut, salmon and tuna;
Fruit – bananas, blackberries, strawberries, apple, apricot, grapefruit and avocado
Dairy foods – such as yoghurt.
How do you know if you are magnesium deficient?
Do you experience low energy, muscular cramps and spasms, headaches, poor sleep and have a low resilience to stress? Your body may be calling out for more magnesium. This nutrient not only helps to build your energy reserves and may be of benefit during times of stress; it is also highly beneficial for supporting muscular cramps and spasms*, premenstrual pain* and cramping* and even supporting your cardiovascular health. Magnesium is one of the most abundant minerals in the human body. It is particularly concentrated in your muscles and heart, and even your tooth enamel contains magnesium! The energy powerhouses of your cells, the mitochondria, also require high concentrations of magnesium to produce energy to keep you powering on a daily basis.
What is the difference of magnesium products?
Magnesium supplements can differ greatly so choose a product that scores highly on the following:
The form of magnesium found in the product
Firstly, the form of magnesium is of utmost importance as it determines how well it will be absorbed by the body and adequate absorption is crucial to the results you can expect to achieve.
The dose of magnesium
Secondly, in order to get the most out of your magnesium supplement it needs to provide a therapeutic dose. A few pinches of magnesium is immensely different to a therapeutic dose and is unlikely to produce the desired effect when it comes to supporting your energy levels or muscle health.
The quality of the magnesium and overall product
Finally, it’s important to choose a high quality magnesium product. At Ethical Nutrients all ingredients undergo extensive quality testing before, during and after manufacture at the onsite laboratory in Brisbane, Australia. This ensures you receive a reliable product from the start and right through to the final dose.
Why is Meta Mag Magnesium different?
Meta Mag® Magnesium diglycinate, is a type of amino acid chelate. It has been well-established over the years that amino acid chelated forms of magnesium offer enhanced absorption. Meta Mag® is an easily absorbed form of magnesium and in fact, Meta Mag® Magnesium diglycinate has been shown to have over eight times greater absorption than magnesium oxide,2 all with less risk of the digestive upset that can occur with salt forms of magnesium. You can find Meta Mag® exclusively in Ethical Nutrients Mega Magnesium Powder and Ethical Nutrients Mega Magnesium tablets.
Should I take powder or tablets?
If your supplement contains an easily absorbed, therapeutic dose of magnesium, then the choice of either powder or tablets depends simply upon your personal preference. Keep your options open with Ethical Nutrients Mega Magnesium Powder and Ethical Nutrients Mega Magnesium tablets. Choose from a delicious, easy to take Citrus or Raspberry powder, naturally sweetened with Stevia or for those who take their supplements on the run, or perhaps travel regularly, then a simple and convenient tablet option may be the one for you.
• 400 ml coconut milk (148 mg Mag)
• 180 g buckwheat flour (451.8 mg of Mag)
• 60 g ground golden flaxseed (241.2 mg of Mag)
• 4 tablespoons pumpkin seed (213.6 mg of Mag)
• 4 tablespoons sunflower seed (51.6 mg of Mag)
• 2 tablespoons sesame seed (62.3 mg of Mag)
• 2 teaspoons baking powder (2.4 g of Mag)
• 2 tablespoons coconut oil or olive oil
• ½ teaspoon sea salt
Total mag in all pancake batter = 1170.9 mg
Approx 97.5 mg of mag per pancake, which means to get the RDI for magnesium, women need to eat just over 3 pancakes and men just over
1. Combine the coconut milk, buckwheat flour, flax seed, pumpkin seed, sunflower seed, sesame seed, baking powder, oil and salt. Mix in a large bowl until combined.
2. Rest for 15 minutes to allow the Combine the coconut milk, buckwheat flour, flax seed, pumpkin seed, sunflower seed, sesame seed, baking powder, oil and salt.
3. Mix in a large bowl until combined. Rest for 15 minutes to allow the flaxseed to expand into the batter. You should have a lovely creamy thick batter.
4. Heat a pan with a little coconut oil or olive oil over a low to medium heat. Drop in about 2 tablespoons of batter for each pancake. Sprinkle over some of the pumpkin and sunflower seed mix and cook gently for about 3 minutes on one side.
5. Flip the pancake over gently and cook for a further 2 minutes until the pancake is golden brown and cooked through. Serve with your choice of maple syrup, yoghurt and fresh seasonal fruit.
6. Makes approximately 12 pancakes.