When it comes to essential vitamins and nutrients, magnesium is one that should be front-and-centre for everyone. It’s not a nutrient our body makes on its own, so it’s important we find ways to incorporate magnesium into our diets. Almonds supply 22% (81mg) of your recommended daily dose of this important nutrient in just one 30-gram handful, making them an excellent source of magnesium to help support normal energy-yielding metabolism and normal psychological function.
The Magic in Magnesium: 7 Health Benefits to Know
Magnesium is needed for more than 300 biochemical reactions in the body1 and plays a role to:
- Help regulate nerve and muscle function
- Help maintain a steady heartbeat
- Help maintain strong bones
- Keep blood sugar and blood pressure levels steady
- Aid in the production of protein, energy, bones, and DNA in the body
- Support the processes that affect oxygen uptake and electrolyte balance
- Contribute to the reduction of tiredness and fatigue
Studies conducted in homogeneous, middle-aged Caucasian population also suggest magnesium may help in preventing diabetes2. Magnesium intake may be particularly beneficial in offsetting risk of developing diabetes among those at high risk. Magnesium's long-term associations with non-steady-state (dynamic) measures deserve further research. It may also help with quality sleep and reduce depression, but more studies are needed to support these claims.
Magnesium for Athletes
When fuelling up for fitness, magnesium can help ensure athletes perform at their best and avoid cramping due to overuse of their muscles.
Research shows that athlete needs for magnesium may be greater than the average person and that athletes competing in strenuous exercise may require 10% to 20% additional magnesium3. The nutrient keeps them feeling great so they can power through tough exercises.
