Need an excuse to soak in a bath? We have the supplement for you: Magnesium. If you're a woman, and you work out, it's one you should definitely consider investing in. Here's why. 

Over to you, Steph …


Magnesium is one of the six nutrients in the body that must be supplied through diet. It is a much-needed mineral that has the potential to turn a tired, stressed, or nutritionally depleted woman into a badass (Offred probably takes it). But due to modern agricultural practices, magnesium levels in plants and soil are drastically lowered, which is why we commonly lack it. 

So, why is it so important? Magnesium is crucial to more than 300 enzyme-driven reactions occurring in the body. Let that sink in for a minute. Its key biochemical functions include muscle fibre contraction, protein synthesis, energy production, digestion, cell growth and so much more. Without it, we simply do not function at our best. 

There are SO many ways to boost your magnesium levels. If you're feeling tight or sore after an intense workout, submerge yourself in a hot bath with between half a cup and a cup of epsom salts for at least an hour (OK, 20 minutes, but seriously, relax). Your skin will rapidly absorb the magnesium and your muscles will feel rejuvenated. You can also try the same thing if you're suffering from menstrual cramps. 

You'll find ample magnesium in green leafy vegetables, figs, avocados, bananas, raspberries, nuts and seeds, legumes, broccoli and wild caught seafood. 

If you still feel you need an extra boost, supplementation might be the way to go. 

Women can benefit hugely from taking a daily magnesium supplement – especially when menstruating – as it can help to reduce symptoms of PMS, cramping and bloating. It's also amazing for reducing general muscle ache, fatigue and cramping after working out. 

Always consult your health practitioner for dosage recommendations to suit you. Generally, a minimum of 400mg is recommended for daily muscle support, but women can often benefit from more than this. If you do choose to supplement, avoid products containing magnesium oxide as they can have a laxative effect. Instead, go for magnesium citrate – it's a bioavailable and cost effective alternative. 

Read more from Stephanie Hinton.

Written by Stephanie Hinton, Clinical Naturopath


Read this interview in Issue #9

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