Can Magnesium reduce stress and relax muscle tension?
Is magnesium a natural stress buster?
What does Magnesium do?
It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism!
Basically, a Magnesium deficiency can leave you feeling anxious, stressed and cause muscular tension… so the answer for me is a resounding yes, Magnesium Is A natural stress buster!
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Better still, remember can help increase your overall energy.
How do you increase your daily magnesium intake?
By supplementing your diet or increasing your choices of the foods listed below. Before we go to the table I’d like to point out a few extra tips:
Many sources of information mention the value of Soy products (e.g. Tofu, soy flour, and soy milk). However, soy milk is high in phytoestrogens (as well as magnesium) and it has been suggested that it is unhealthy to eat Soy in large quantities because it may raise oestrogen levels &/ it may cause thyroid problems.
Caffeine can cause a magnesium loss.
How much Magnesium do you need and where can you find it in your diet?
The following is the recommended dietary allowance (RDA) for magnesium in children and adults:
| Age (years) |
Male (mg/day) |
Female (mg/day) |
Pregnancy (mg/day) |
Lactation (mg/day) |
| 1-3 | 80 | 80 | N/A | N/A |
| 4-8 | 130 | 130 | N/A | N/A |
| 9-13 | 240 | 240 | N/A | N/A |
| 14-18 | 410 | 360 | 400 | 360 |
| 19-30 | 400 | 310 | 350 | 310 |
| 31+ | 420 | 320 | 360 | 320 |
Sources of dietary magnesium
| Source | mg/100g | Source | mg/100g |
| Kelp | 760 | Sunflower seeds | 38 |
| Wheat bran | 490 | Barley | 37 |
| Wheat germ | 336 | Dandelion leaves | 36 |
| Almonds | 270 | Garlic | 36 |
| Cashews | 267 | Fresh green peas | 35 |
| Molasses | 258 | Sweet potato | 31 |
| Buckwheat | 229 | Blackberries | 30 |
| Brazil Nuts | 225 | Broccoli | 28 |
| Hazelnuts | 184 | Cheddar cheese | 25 |
| Roasted peanuts | 180 | Cauliflower | 24 |
| Millet | 162 | Carrots | 23 |
| Pecans | 142 | White fish | 23 |
| Rye | 115 | Celery | 22 |
| Bean Curd | 111 | Chicken | 21 |
| Dried Coconut | 90 | Asparagus | 20 |
| Brown rice | 88 | Beef | 18 |
| Whole-wheat bread | 76 | Potatoes | 17 |
| Dried Apricots | 62 | Tomatoes | 14 |
| Corn | 48 | Oranges | 13 |
| Avocado | 45 | Whole milk | 13 |
| Parsley | 41 | Eggs | 12 |
Personal note from Dawn:
I found Magnesium made a huge difference on my body, my trick was always to carry a bag of cashews (hardly difficult to make this healthy change!!) and so many clients agree it has had a very positive and speedily effect.
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