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You probably know the feeling: that annoying tiredness without any clear reason for what's causing it. Feeling a bit queasy, a twitching eyelid, not being able to relax physically, trouble concentrating, and stiff, tired muscles that regularly let you know they've had enough for now.
At first you might link it straight away to a busy or hectic period. That makes sense, and it's definitely smart to look into. But it can happen that your symptoms don't fully go away, even after more rest and enough sleep. That's where magnesium comes into the picture. Because although it's a mineral your body naturally contains, deficiencies can easily develop these days. The more you learn about it, the better you understand why this mineral is so important.
Magnesium is an essential micromineral: 60% of it is found in bone tissue and teeth, 20% in the muscles, 20% in other soft tissue and the liver, and less than 1% in the blood. Alongside calcium, potassium and sodium, it's the body's fourth mineral, so it's incredibly important for many processes in the body. Magnesium can't be produced by the body itself, which makes food and, if needed, supplements essential to avoid building up a deficiency.
Once you're low on magnesium, it can lead to all kinds of discomfort for both body and mind. Think, for example, of:
Stiff muscles
Getting tired quickly
Irritability
Feeling nervous
Sensitivity to stress
Feeling tense
Trouble relaxing
Trouble concentrating
Cold hands/feet
The World Health Organisation (WHO) reports that at least 20% of adults in Western Europe unfortunately don't manage to reach the recommended daily intake. Unhealthy eating is the main cause, but people who do heavy physical work, exercise often and intensively, or are exposed to stress too often have more than enough reason to pay close attention.
A quick explanation: stress practically eats magnesium. A high dose of stress therefore indirectly means disturbed sleep. You'll recognise it during these periods: you toss and turn, and falling asleep seems to take forever. As a result, you wake up less rested. So large amounts of magnesium are lost to make up for this shortfall. And that's how the vicious circle closes again.
Do you have symptoms that could point to a deficiency? Then it's a good idea to take a critical look at your current lifestyle and daily diet. Lots of white flour products, sugary food and few vegetables increase the chance of a deficiency, and therefore of annoying discomfort.
Great magnesium bombs include (green) leafy vegetables, cacao, nuts and seeds, algae, legumes, avocados and wholegrains. Many of these foods normally get their magnesium from the soil, but unfortunately fertile soil is slowly becoming depleted. The high degree of food processing also works against us, leaving a reduced percentage of magnesium in our food. So even with a healthy lifestyle, you can still build up a deficiency because of external factors.
A regular dip in a salty sea feels wonderful too, by the way. Besides your diet, you can also use magnesium in your skincare, as in the recipes below.
You can use magnesium in two ways: in your diet or in your skincare. Note: magnesium products can react with stainless steel. Magnesium Chloride, for example, leaves brown stains on stainless steel that you can't get rid of. So always use a glass bowl.
We've come up with five recipes in total, so you won't be short of anything. Here they are:
Magnesium Spray - Normal skin
1 part magnesium chloride
1 part demineralised water
Small wooden spoon
Before you can mix the two ingredients together, they need to be heated first. Pour the water into a small pan and bring it to the boil. Put the magnesium chloride in a small bowl and pour the hot water over it. Stir well with a wooden spoon until the magnesium chloride has completely dissolved. Then pour it into a spray bottle and your magnesium spray is ready to use.
The spray can feel a little sticky on your body; this is normal. Leave it on for a while and then use your favourite lotion or cream if you like. You can also rinse off the "magnesium oil"; in that case, do so after about 20 minutes.
Be sure to test it on a small patch of skin first, because it can sometimes sting or irritate slightly. In that case, it's better to go for a diluted version, as described below.
Magnesium Spray - Sensitive skin
1 part magnesium chloride
10 parts demineralised water
10 parts lavender water
Small wooden spoon
The recipe for sensitive skin is the same as the one for normal skin, except that you keep the lavender water aside, so it isn't heated in the pan. Let the boiling demineralised water cool slightly, then pour it over the magnesium chloride. Once it has completely dissolved, add the lavender water. Give it another good stir so it becomes a slightly thinner substance and reaches the consistency you want. Pour the "magnesium oil" into a spray bottle and Bob's your uncle!
If you want to use the spray on your face, we recommend always rinsing it off again after 10/20 minutes. Because magnesium chloride is a natural salt, it cares for oily and blemish-prone skin. It cleanses your pores and your skin feels softer and smoother. A win-win!
Magnesium Bath
300 grams magnesium sulphate (Epsom salt)
For a wonderfully relaxing bath, add 300 grams of Epsom salt to a full bath. Stay in the bath water for at least 10 minutes. Add a few drops of your favourite essential oil for a lovely scent.
Magnesium Scrub
A handful of magnesium sulphate (Epsom salt)
As a scrub for your whole body, a well-filled hand is enough. Take it into the shower with you and scrub your damp skin with the salt. Pay extra attention to areas where your muscles feel tired.
Author: Malon Tolenaars
