The low down on magnesium… Did you know getting enough magnesium is essential for maintaining good health and without it your body can’t function optimally. Magnesium is involved in hundreds of chemical reactions in your body and helps you maintain good health, but many people don’t reach the reference daily intake.
What is the Recommended Daily Intake (RDI)?
The recommended daily allowance of magnesium for adults in the UK is 300mg a day for men and 270mg for women and you should be able to get all the magnesium you need from your daily diet.
How does our body use magnesium?
Magnesium is needed for the formation of many enzymes in the body which release energy from food. It is also vital for the nervous system, muscle movement and for the formation of healthy bones and teeth. Magnesium also helps contribute to electrolyte balance and is required for protein synthesis.
What are the symptoms of magnesium deficiency?
The symptoms include loss of appetite, nausea, fatigue, weakness, insomnia, diarrhoea.
How can you get magnesium in your diet?
We’ve put together 9 of some of the top foods which are at least a source of magnesium, all contributing to your daily recommendation:
- Almonds: 25% of the RDI in 24 grams
- Pumpkin seeds: 46% of the RDI in 16 grams
- Spinach, boiled: 39% of the RDI in 180 grams
- Dark chocolate (70–85% cocoa): 33% of the RDI in 100 grams
- Black beans: 30% of the RDI in 172 grams
- Quinoa, cooked: 33% of the RDI the in 185 grams
- Cashews: 25% of the RDI in 30 grams
- Avocado: 15% of the RDI in 200 grams
- ALL NINE BARS 26% of the RDI per 40g bar (that’s 99mg per bar)
How many of these do you eat regularly?
Check out all the NINE range for a tasty way to up your magnesium intake in the most delicious and convenient way!
Sources: The Health and Food Supplements Information Service