There’s so much talk about maintaining an optimal diet with macronutrient ratios but here, we take a look into the importance of micronutrients, when to take them and how they complement your regime.
An essential mineral involved in over 300 metabolic reactions including energy production and excreted through sweat, magnesium is widely used as a supplement among athletes. It’s integral to muscle movement and nerve conduction, says head of Evelyn Faye Nutrition, former pharmacist Ian Collins.
CARE FACTOR: As we age and muscles start to cramp, magnesium becomes more important for both movement and heart health. Other symptoms of deficiency include cold extremities, chronic fatigue, cramps, insomnia, PMS and even anxiety.
ON THE DAILY: 310 to 420 mg/day
ON A PLATE: Add ½ cup of oat bran to your morning muesli or smoothie for an extra 96 mg magnesium. It is also present in almonds, barley, molasses, wholegrain cereals, kelp, eggs and seeds.
SABOTEURS: Similar to zinc, high levels of calcium or iron may compete with magnesium. If you’re knocking back lattes or schooners, the consumption of caffeine and alcohol may impede magnesium absorption.
Vitamin B1, B6, C, D, potassium, boron and calcium
After breakfast and one to two hours clear of coffee or tea