Magnesium

Magnesium is a metallic element that's found mainly in the bones and is essential to life. From maintaining energy levels to steadying heart rhythm, regulating blood pressure and keeping bones strong, magnesium is vital for the body. Symptoms of deficiency include agitation, restless led syndrome, sleep disorders, nausea and vomiting, abnormal heart rhythms, musclespasm and weakness, hyperventilation, poor nail growth and even seizures. About 30% of UK residents are thought to be be deficient.

Magnesium is found in topsoil, but is missing from many topsoils. Once this would have been easy to get from a mix of wholegrains, green leafy vegetables, nuts and meat. But intensive farming has seen the magnesium content in vegetables decline by as much as 80% since 1950. And modern diets are not just lacking in magnesium, they actively deplete it. Caffeine, alcohol, processed grains and sugar deplete low levels even further. Many have swapped a significant source of magnesium - tap water - for bottled water, which often has far lower levels.

Good food sources of magnesium are: pumpkin seeds, sunflower seeds, soybeans, black beans, cashew nuts, spinach, squash, sesame seeds, almonds and okra.

Magnesium supplements are available, but are usually magnesium oxide which is not easily released into the body. New research shows that magnesium lactate is more effective.

Various sources.