Everyone knows that magnesium is my favourite mineral – yes I am a Nutritionist!
When I was practicing as a Nutritionist in clinic, this was the one mineral I found that helps almost everyone. If a patient presented to me with a variety of issues or symptoms and I wasn’t sure what to treat first – I would give them magnesium and it seemed to help so many of their symptoms.
Magnesium is brilliant at calming the mind and body which in turn helps with sleep, constipation, stress management, anxiety, depression, energy and sugar cravings – to name a few. Symptoms of magnesium deficiency can include muscle aches, cramps, anxiety and insomnia. I use it personally in my everyday life.
This is the magnesium I use
The calming mineral. Magnesium helps you to relax – yes please! Who doesn’t need help relaxing in this crazy busy world…
Magnesium has been shown to calm down the central nervous system and reduce the production of stress hormones which in turn helps to reduce anxiety. Magnesium works with GABA receptors whose principal role is to reduce neural excitability throughout the central nervous system to produce an anxiolytic-like result i.e. inhibiting or limiting anxiety-based responses.
Magnesium can reduce the release of ACTH (the hormone that tells your adrenal glands to pump out cortisol and adrenalin, your stress hormones) by the hippocampus, thus reducing the responsiveness of the adrenal glands to ACTH and limiting the stress response. In addition, magnesium can act as a ‘blood brain barrier’ to prevent the entrance of stress hormones in the brain.
In my nutrition practice, I had successful results in my clients using magnesium with B6 for reducing anxiety.
It helps you to sleep: Magnesium helps regulate melatonin (a hormone in charge of regulating sleep) and works to calm down the nervous system, helping you fall asleep and stay asleep. I have personally used Magnesium for many years (Salt Lab’s magnesium) to assist my sleeping patterns. I find it helps my mind switch off and relaxes my physical body, preparing it for a deep sleep.
Increases energy production: Magnesium is a mineral that is involved in 300 different biochemical reactions in the body – including breaking down glucose for energy. Magnesium supports energy production in its partnership with ATP – a coenzyme responsible for carrying energy to our cells for metabolic functions.
Relieves constipation: Magnesium relaxes the bowel walls and pulls water into the intestines helping relieve constipation. It is a miracle worker for this issue – trust me!
Supports adrenal glands: Magnesium is a mineral needed by the adrenal glands to function properly. When you are magnesium deficient, your body goes in to fight-or-flight mode much more quickly. This causes cortisol levels to be out of balance and increases fatigue.
Relieves headaches: magnesium is needed for proper nerve function and healthy muscle relaxation and contraction. Potassium works with sodium to help muscles relax and contract. Low magnesium causes muscles to tense up and spasm, which can increase headaches or migraines, which can also stem from tense neck/back muscles.
Reduces depression: Insufficient magnesium appears to reduce serotonin levels (the feel-good hormone). One study found that magnesium was as effective as tricyclic antidepressants in treating depression among people with diabetes. Studies using animal models have proven that magnesium deficiency can cause depression and anxious behaviour and that sufficient magnesium can protect the brain from depression and anxiety after traumatic brain injury.
Helps with PMS: Studies have also shown that magnesium along with B6 can help reduce PMS and menstrual cramping.
Balances hormones: Magnesium helps to balance the nervous system and stress levels. Stress levels have an impact on the hormonal system. When your stress hormones are in balance, your levels of progesterone, estrogen, testosterone, FSH and LH are likely to be in balance too.
Helps to reduce sugar cravings: as mentioned magnesium helps your adrenal glands function properly. When your adrenals are exhausted – you crave sugar and salt. By supporting your adrenal glands, you help to reduce these cravings. Results from three very large studies indicate that people who consume a diet rich in magnesium also have a lower risk of getting Type 2 diabetes.
So, how do you use magnesium?
This mineral can be found in some of my favourite foods like almonds, sunflower seeds and, of course, greens like spinach and broccoli – enjoy your dark leafy greens at every meal is my number rule!
However, with our soils being more nutrient depleted than ever before our diet is simply not enough to maintain the magnesium levels our lifestyle requires. So I have also been using Salt Lab Magnesium Oil as it is rapidly absorbed through the skin.
Why I love topical/transdermal magnesium:
Salt Lab Magnesium Oil is the highest grade magnesium oil on the market. They have gone to all lengths to ensure there is zero heavy metal contamination which gives you 116mg of Magnesium Chloride per spray and leaves you wondering how you ever lived without it. Salt Lab is Melbourne-made, BPA free and in a super trendy bottle you can take with you no matter where you go.
The biggest benefit of topical/transdermal magnesium chloride (magnesium oil) administration is that the intestines are not adversely impacted by large doses of magnesium. The delivery of magnesium transdermally provides several important advantages over the traditional oral delivery; bypassing the liver, putting no additional pressure on an often already malfunctioning digestive system, providing less chance of overdose or underdose and allowing your body to self-regulate and absorb what is needed when it is needed.
Find out more about this incredible product here!
Hi Jessica, I believe in synchronicity so when I was guided to you .on FB I was intrigued and inspired. I turned 46 last week and my husband bought me your book. I wanted to thank you for sharing your wisdom in such a beautifully presented way. My copy is now filled with tabs and post it notes with actual notes throughout. I am dairy intolerant since having my gallbladder removed 15+ years ago, I don't eat meat, very minimal gluten and was told 12 months ago my gut was not digesting my food properly so I wasn't receiving sufficient nutrients and taking supplements would be a waste of time. My weight fluctuates tending to gain rather than lose but now I believe I have a tool to help me bring my body back into balance that I need for my health and longevity of life - so again thank you. The first few steps to creating a stronger path forward for my health has found its foundation in your beautiful book, The Healthy Life.
With kindest regards Samantha
I'm writing this email because I wanted to tell you how much I love your blog and how you really helped me in my health journey. Thank you for sharing all your advices and experiences.
When I started my studies, I was drinking lots of coffee and I was eaten the wrong foods, and feel bad about it, I wasn't at my best. So I had done some research on the net but at first I didn't found advices that are for me, and then I found your blog. It was exactly what I was looking for, good advices and healthy recipes. Now I'm following your advices on rest more, and snacks between meals and prep the meals and take time for myself to reconnect with my body and let go my anxiety, etc, and I have a more balanced life and have a new relationship with food thanks to you.
I bought your book and it's honestly the best book I have ever bought. I suffer from IBS and anxiety. I have paid so much money seeing naturopaths however after reading your book and all of your tips I'm noticing so much of a difference, so simple and easy to follow. And symptoms have dramatically decreased. Also you have helped me to relax. Currently drinking the protein health smoothie! Thankyou your amazing.
Hey Jessica! I haven’t yet brought ‘The Healthy Life’, but I do have the clean life and your slim down plan! I would like to thank you so much for the knowledge your share and the message you put across about health and wellness. I’m studying Nutritional Medicine in Melbourne and absolutely love the philosophy that you share with your JSHealth community. The work you’ve done to show people that leading a healthy lifestyle isn’t boring, tasteless, difficult or depriving is amazing and hope to share the message myself one day. You’ve inspired me to start my own blog , to share the message and have taught me so many things about my own health! You should be proud of your achievements! Thank you again
I searched for help and tips through the Internet and found Jessica Sepel. This is seriously not exaggerated, but she was the reason why I have dared myself to eat again, to have snacks in between, to nourish my body. I could slowly improve my negative thoughts about my body image and my stupid anxiety of gaining weight. Besides, The Cleanest Gut was awesome too! A huge thank you! Especially from my mum. Seriously, without you I wouldn’t be where I am now!
Congratulations on your new book! It looks absolutely gorgeous. I’ve been following you on Instagram for a few years and you’ve inspired me to slowly but surely eat healthier without giving myself a hard time when I don’t. It made me so happy (and weirdly proud) to see the Daily Mail article on The Healthy Life. I remember trying out your recipes before you even had your eBook out! I can’t wait to get my hands on the book. Keep up the great work.
Cooking in this way truly brought out the foodie in me and has instilled a huge passion for health and wellness! Life throws you hard and frustrating things sometimes but I truly believe that this is where we learn more about ourselves and what our passions in life are! Thank you for inspiring me on my journey to health and wellness!
I am a yoga teacher in Johannesburg and am thrilled to have bought your book today. I love making healthy, nutritious food for my family, friends and fellow yogis! Thank you for this book and your inspiration (had to share a pic of my book on my recipe stand in the kitchen).
I bought your beautiful book during the week and told my bestie to go out and buy it also! I love love love it. It is the book I would give to my younger self if I could (I am 41 years old). Everything is just so sensible and informative and is definitely a book all teenagers should have. This should be a text book for girls becoming teens. I will love going back and re-reading it many many times and can't wait to make more of the recipes. Thank you Jess - you are an incredibly inspiring woman and you should feel so proud
My fiancé bought your book and we have cooked some of your meals. Amazing! I love your outlook on a healthy lifestyle and your hints and tips with preparing tasty meals are fantastic. Thanks for reviving us to live a healthier lifestyle and get our bodies wedding ready.
I want to empower you to make good choices, every day. I want you to enhance your understanding of health and nutrition. I'm committed to making sure you live the best life. Because you deserve it. Are you ready to start feeling great?
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