Magnesium is an essential mineral that’s used for hundreds of processes in our bodies from supporting deep sleep, stiff joints and muscle recovery to mental wellbeing and energy production.

Did you know that low magnesium intake is common in the UK? Magnesium plays a central role in regulating hundreds of our bodily processes from controlling blood sugar levels to nerve function and blood pressure control. We need the mineral to help blood vessels relax, for bone development and energy production.

Magnesium is also important for people trying to manage their weight with exercise. Studies show our performance may be compromised if we’re suffering from magnesium deficiency. Factors in everyday life such as ongoing stress, drinking coffee, smoking, eating sugar and sweating from physical exercise all deplete magnesium in our bodies.

So how can we keep our magnesium levels topped up? Try including these magnesium rich foods in your diet:

• Avocados
• A handful of raw almonds, brazil nuts
• Leafy greens such as swiss chard, spinach and kale
• Pumpkin seeds, flax seeds
• A square or 2 of dark chocolate (60% – 85% cocoa solids)
• Bananas, figs
• Wholegrains and legumes
• Salmon and mackerel

We also absorb magnesium through our skin. Epsom salts (magnesium sulfate) are an excellent addition to a nice hot bath to relax and unwind if you’re feeling stressed, worried or have aching muscles after exercising. Supplements are also available. You can buy both online or at chemists and supermarkets.

Magnesium encourages healthy sleep patterns and reduces anxiety due to its calming effect on the central nervous system. Allow time to relax and de-stress as best you can.