{"id":153835,"date":"2025-09-19T07:09:08","date_gmt":"2025-09-19T07:09:08","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/153835\/"},"modified":"2025-09-19T07:09:08","modified_gmt":"2025-09-19T07:09:08","slug":"magnesium-benefits-dietitian-susie-burrell-explains-the-benefits-and-if-youre-getting-enough","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/153835\/","title":{"rendered":"Magnesium Benefits: Dietitian Susie Burrell explains the benefits and if you’re getting enough"},"content":{"rendered":"

If there was buzz about a particular nutrient<\/a> in recent years, magnesium would be close to the top of the list.<\/p>\n

It is an essential mineral needed for a wide range of physiological functions<\/a> but the anti-aging benefit for the brain and specifically dementia prevention has seen the interest in magnesium rise exponentially in recent years.<\/p>\n

So, what is magnesium, what do we need it for and how can you be sure you are getting enough?<\/a><\/p>\n

\"AssortmentMagnesium can be found in several whole foods. (Getty)What is magnesium?<\/p>\n

Magnesium is a mineral found in a range of different foods and plays a number of key roles in the body, including aiding blood glucose control, supporting muscle and brain health, supporting immune function and appears to aid sleep and digestive health.<\/p>\n

Found primarily in plant-based foods including some fruits, leafy green veggies, wholegrains, nuts, seeds, avocado and also seafood, it is estimated that up to one third of Australian adults and young people do not get their recommended daily intakes of 310 to 420 milligrams of magnesium a day for the average adult.<\/p>\n

Why do we not get enough?<\/p>\n

While you can find magnesium in a wide range of foods, if you regularly eat out or buy your foods away from home and as such don’t tend to consume leafy greens, wholegrains, nuts and seeds daily, you are likely to be getting less than the optimal amounts, especially if you exercise regularly.<\/p>\n

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Magnesium can help support muscle health. (Getty)<\/p>\n

This likely explains why so many young people in Australia fall short when it comes to magnesium, we simply do not eat enough whole, fresh unprocessed food on a daily basis.<\/p>\n

What are the benefits of getting enough magnesium?<\/p>\n

While magnesium is involved in over 600 cellular actions in the body, magnesium is frequently associated with better sleep, enhanced muscle recovery and improved digestion.<\/p>\n

Specifically in the case of sleep, not only does magnesium aid relaxation but it is also directly involved in the production of melatonin.<\/p>\n

In the case of digestion, magnesium supports muscle contraction, helping to move waste through the digestive system more efficiently and also draws fluid into the bowel, which helps to clear the bowels more effectively.<\/p>\n

The link to brain health<\/p>\n

Dementia is the second leading cause of death in Australia and as such there is much interest in what we can do to help prevent neurological decline as we age.<\/p>\n

There is growing evidence to show that individuals who have a higher dietary intake of magnesium present with improved brain aging, with those who consume more than 500 milligrams of magnesium a day having a brain age a year lower than those who have more moderate intakes.<\/p>\n

For a daily dose of 9honey, subscribe to our newsletter here<\/a>.<\/p>\n

It appears that higher amounts of magnesium helps to prevent brain shrinkage that naturally occurs as we age.<\/p>\n

The easiest ways to boost your intake<\/p>\n

Aside from supplementing your diet, focusing on getting two servings of leafy greens each day is a good starting point, as is including wholegrain bread or cereal at least once each day.<\/p>\n

\"FreshMagnesium can be found in spinach, making it a great addition to your shopping list. (Getty)<\/p>\n

Snack on a handful of nuts and seeds daily and make a concerted effort to ask for brown rice and wholegrain or brown bread when you can.<\/p>\n

If you’re looking to incorporate more magnesium into your diet, here is a simple guide you could follow: \ufeff<\/p>\n

Sample magnesium-rich eating planBreakfast<\/p>\n

Eggs on wholegrain toast with wilted spinach and avocado and a green juice<\/p>\n

Lunch<\/p>\n

Kale salad with salmon or turkey<\/p>\n

Snack<\/p>\n

Handful of nuts and banana<\/p>\n

Dinner<\/p>\n

Prawn stir fry, black rice and bok choy<\/p>\n

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