Magnesium! The benefits of this super-mineral and a giveaway.

This blog post was originally published on 7th January 2019 and updated and republished on 6th February 2021

I’m so glad that spring is finally just around the corner, I am so ready for it! If you’re anything like me, winter can make you feel somewhat sluggish and tired – perhaps even more so this year for those of us in the UK, with all the staying in that we have had to do.  I attempt to combat this by eating well, topping my body up with multi-vitamins (I particularly enjoy effervescent sachets as they make me drink more water), extra sleep, herbal teas and yoga.

Many of us have heard about the ‘sunshine vitamin’, vitamin D.  It is naturally produced by the sun and it is definitely one vitamin that most of us could do with topping up, especially those of us with MS.  But have you heard about magnesium and how it is so important to our nerve and heart health? Here is some information about the super-mineral and ideas on how to boost your body with magnesium. 

*This post includes affiliate links – this means that if you click on a link and buy an item I may receive some commission from the retailer.  This does not affect the price you pay.  Money is used to help maintain this site.  Thank you!*

What Does Magnesium Do?

Magnesium is critical to maintaining proper nerve and muscle function – it keeps the heart rhythm regular, supports optimal immune system function and helps to ensure strong bones.  Insufficient levels of magnesium may actually decrease the production of mood-stabilizing serotonin and melatonin, which is needed for sleep regulation. It has been estimated that one in five women aged 19-34 have low levels of magnesium and that teenage girls in particular often have magnesium levels under the Recommended Daily Amount (RDA). (Source: British Nutrition Foundation).

How Much is the RDA and where Can We Find Magnesium in Our Diet?

The amount of magnesium recommended in the UK is:

• 300mg a day for men (19 to 64 years)
• 270mg a day for women (19 to 64 years)

See the full recommended levels from Public Health England for children and older adults.

A healthy diet should supply all the magnesium that you need and can be found in foods such as nuts and seeds, dark green vegetables, whole grains, and legumes. Magnesium is also added to some breakfast cereals and other fortified foods.

Here are some good sources of magnesium:

• Sunflower seeds, dry roasted, 1 cup: 512 mg
• Almonds, dry-roasted, 1 cup: 420 mg
• Sesame seeds, roasted whole, 1 ounce: 101 mg
• Spinach, boiled, 1 cup: 78 mg
• Cashews, dry-roasted, 1 ounce: 74 mg
• Shredded wheat cereal, two large biscuits: 61 mg
• Soymilk, plain, 1 cup: 61 mg
• Black beans, cooked, 1 cup: 120 mg
• Oatmeal, cooked, 1 cup: 58 mg
• Broccoli, cooked, 1 cup: 51 mg
• Edamame, shelled, cooked, 1 cup: 100 mg
• Peanut butter, smooth, 2 tablespoons: 49 mg
• Shrimp, raw, 4 ounces: 48 mg
• Black-eyed peas, cooked, 1 cup: 92 mg
• Brown rice, cooked, 1 cup: 84 mg
• Kidney beans, canned, 1 cup: 70 mg
• Cow’s milk, whole, 1 cup: 33 mg
• Banana, one medium: 33 mg
• Bread, whole-wheat, one slice: 23 mg

Magnesium is lost as wheat is refined, so it is best to choose cereals and bread products made with whole grains. Most common fruits, meat and fish, are low in magnesium. (Source: Medical News Today).

Supplements

Although a healthy diet should be able to provide the magnesium levels that we need on a day to day basis, this is the real world and we don’t all have a perfect diet.  Those of us with chronic illness  and/or who have somewhat limited diets may be particularly at risk of deficiencies, with symptoms of magnesium deficiency including:

• loss of appetite
• nausea and vomiting
• fatigue and weakness

According to Multiple Sclerosis News Today:

one National Institutes of Health study found that MS relapse rates decreased through dietary supplementation with calcium, magnesium, and vitamin D. The authors state that “the results tend to support a theory of MS which states that calcium and magnesium are important in the development, structure and stability of myelin.”

As a woman with Multiple Sclerosis (MS), I am keen to ensure my body has all the vitamins and minerals it needs to order to function as well as it can.  I have been using magnesium supplements in the form of using a dry oil spray, magnesium body butter or magnesium lotion on my legs every evening for the past 6 years now – the mix of massaging plus the magnesium really seems to help my nighttime leg and foot cramps.

**It is always recommended to check with your healthcare

professional before starting any supplementation.**

Supplements can come in the form of tablets, oils, bath soaks or creams and are readily available in the UK on both Amazon and Better You. In fact, BetterYou has 25% off its whole magnesium range until the end of February!  Check out some links below:

---

Tablets and Capsules

• One a day tablets
• 200mg
• 180 tablets
• Retailer: Amazon
• 14.97

---

 

 

 

 

• One a day capsules
• 400mg
• 180 capsules
• Retailer: Amazon
• £15.99 Sale! Now £13.59

---

If you would like to avoid tablets, there is the option of lotions, oils and butters; these are called ‘transdermal supplements’ and, according to BetterYou:

Transdermal magnesium supplements are available in the form of gels, sprays and lotions and, by bypassing the digestive system, allow for the supplement to be absorbed quickly and more effectively than tablet form.

The benefits of transdermal magnesium include:

• Easy to apply Bypasses the digestive system
• Universally acceptable and suitable for those with malabsorption issues
• Avoids laxative effect of high oral supplementation doses

Body Butter and Lotion

 

 

 

 

 

• 5ml of body butter delivers a minimum of 75mg (21.5% RDA) of optimally absorbable elemental magnesium
• With shea butter, coconut butter and Vitamin E oil
• Retailer: Better You
• £9.95 25% off Now £7.45

 

 

 

 

 

 

 

BetterYou Magnesium Sleep Lotion delivers an expertly blended combination of magnesium chloride and essential oils of lavender and chamomile.

• 5ml delivers 150mg (43% NRV) magnesium
• A natural aid to better sleep
• Absorbs rapidly into the skin, helping prepare the body for sleep
• Naturally relaxes tired muscles
• Lavender and chamomile help slow sensory activity and quieten the mind
• Manufactured from carbon-negative, plant-based packaging
• Retailer: Better You
• £9.95 25% off Now £7.45

See how to win a BetterYou Magnesium Sleep Lotion at the end of this blog post!

---

 Bath Flakes

 

 

 

 

 

 

1kg of Magnesium Flakes contains 120g of elemental magnesium chloride

•  Helps release muscle tension
•  Suitable for all ages and during pregnancy
• Retailer: Better You
• From £3.95 25% off From £2.95

---

Dry Oil Body Spray

 

 

 

 

 

 

 

• 10 sprays deliver 200mg (57% NRV) magnesium
• High concentration magnesium mineral spray
• Supports natural muscle recovery
• Targeted spray for muscle stiffness
• Retailer: Better You
• £12.95 25% off £9.70

***

Would you like the chance to win a  bottle of BetterYou Magnesium Sleep Lotion?

All you have to do is make a comment on this blog post, telling me why you want to win the Magnesium Sleep Lotion and ensure you have subscribed for blog post updates (about 2 a month) at the top of the blog page.  This giveaway is unfortunately only open to UK residents, as I will be posting the prize out myself. A winner will be selected through a random name picker and I will contact you via the email you use for the comment.

Entries must be in by 14th February 2021.  Good luck! 

Update!  This giveaway has now ended and Jo was chosen via the random name picker.  Congrats Jo! And thank you so much to all that entered. 🙂

Love and light