Body & Fitness

7 ways to boost your magnesium

If you feel like you’re not quite reaching your well-rested, energised potential, magnesium could be the answer. The good news: it’s easy to get your levels up

How do we love magnesium? Let us count the ways. It relaxes our muscles, aids our blood pressure, improves digestion, helps us sleep well, looks after our thyroid and just makes us happier, calmer people. Here’s how to make sure you’re getting enough in your diet.

1 Coconut water

As well as being full of potassium, coconut water is also a great source of magnesium. It’s a good pick for when you need a quick hit of hydration as a post-workout recovery that will also look after your muscle health.

2 Pick your proteins

Salmon and beef are both high in magnesium, but there are plenty of options for vegetarians and vegans, too. Kidney beans, black beans, lentils, quinoa, brown rice and oats are also great choices.

3 Go green

Leafy greens like spinach, seaweed, beetroot greens and chard are all high in magnesium, so up your portions of these in your daily diet. Broccoli and avocado are also great picks when available.

4 Dark chocolate

This sweet treat definitely deserves its own entry and here’s why: dark chocolate – we’re talking minimum 70% cocoa solids – is jam-packed with magnesium. So a couple of squares a night, or a hot chocolate made from rich dark chocolate, are a couple of delicious ways to boost levels.

5 Supplement

If you have a healthy diet but still experience some of the symptoms that are associated with low magnesium, such as muscle cramping, eye twitches, or disturbed sleeping, then taking a daily supplement can really help. Take it before bed to help ensure a good night’s sleep and you should notice a difference in overall wellbeing in two to three weeks. We love MultiMag Slow Release Magnesium and Zinc; it’s a combination of minerals missing from New Zealand soil, and the slow-release formula aids circulation and helps regulate the body’s pH levels.

6 Smart snacking

A handful of pumpkin seeds, almonds or cashews are an easy way of getting more magnesium in your diet. Peanut butter is another nutritious – and delicious – source.

7 Soak it away

Spend 20 minutes relaxing in an Epsom salt bath and let the mineral-rich waters reduce inflammation and calm the body. The high levels of magnesium in Epsom salts are easily absorbed through the skin, so a bath can also be used for muscle recovery after a big workout.

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