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If ever there was ever an underrated mineral, magnesium would be it.
We completely take for granted the thousands of reactions in the body that magnesium makes possible. Every single organ and over 300 enzymes rely on it and it is a crucial component of transforming fat and carbohydrates into energy.
Unfortunately, according to Health Canada, over a third of Canadians do not get enough from their diets. Not having enough magnesium is linked to a number of negative health issues including elevated markers of inflammation, which is associated with heart disease, diabetes and other chronic diseases.
Inadequate magnesium intake is a risk factor for osteoporosis, as most of the magnesium in our body is stored as part of the mineral structure in our bones. It is also essential for maintaining and regulating our body’s calcium levels, another essential mineral for bone health.
When it comes to food sources, magnesium is found in legumes, leafy vegetables, whole grains, nuts, and seeds. However, to get the recommended average intake of about 250 mg/day for females, you would have to eat 330 grams of spinach, or seven avocados, or drink one litre of coconut water every day!
It comes as no surprise that many Canadians turn to a magnesium supplement to help support their requirements. As it is a common deficiency, magnesium is often included in multi-vitamin supplements. It is important to read the label to ensure your total intake from supplemental forms is not exceeding the recommended ranges. Speak with your health care practitioner whenever you are making changes to your supplement regimen.