Posted on by Yannis Kavounis

One thing I learnt #11: Sassy nutrients: Few nutrients have more influence over the body and mind (and even COVID-19) than Lady Mg.

January has been tough, for most of us. Lousy start to the new year, lockdown of some shape or form, vaccine bickering, miserable weather. There was one bright spot for me as I started my course at CNM College studying endless hours every night after work on how the body works: learning about the power of micronutrients and their role in maintaining a healthy body, mind and spirit. You see, as a culture we bash around knowledge on macronutrients (namely proteins, fats, carbs and fibre) but keeping the conversation at that level has created conflicting messages and confusion. It’s too broad and generic. So, here’s my new mission: strip down science to its nano level to make micronutrients part of the everyday wellness culture. Because guess what, better (not more) knowledge leads to smarter decisions.   

I’ll start my journey in the microcosm of nutrients with one that is hugely overlooked and under-recognised, yet it pops up in the support of every single system of our body, from digestive and cardiovascular to immune and respiratory systems. A round of applause, please, for the Queen of Micronutrients, Lady Mg, aka, Magnesium. Few nutrients have more influence over the body and mind than Lady Mg. 

Why we should all be good friends with Lady Mg (yes, Mg is a ‘she’)

  • More energy – ATP (adenosine triphosphate), the main source of energy in cells, must be bound to a magnesium ion in order to be biologically active. In order words, want more energy? Make sure your system gets enough Mg. 
  • Stronger Performance – Magnesium is a well-known secret in the circles of high-performing athletes. She helps move blood sugar into your muscles and dispose of lactate, which can build up during exercise and cause fatigue. She also acts as a ‘bronchodilator’ which is a fancy word for relaxing the muscles in the lungs. In general, Mg is a muscle relaxant, hence a bath with Magnesium Epsom salts is a popular (and cheap) way to relax and unwind.    
  • Better sleep and mood – Magnesium plays a critical role in supporting deep, restorative sleep by regulating the body’s stress-response system and maintaining healthy levels of GABA, a neurotransmitter that promotes sleep. She also plays a role in brain function and mood, and low levels are linked to an increased risk of depression; although, more research is needed for conclusive results in the field of depression.  
  • Better health and wellness – let’s not forget that Mg assists in the activation of the sunshine nutrient, Vitamin D, regulating calcium, potassium, and other essential minerals, and promoting overall health and wellness in the body. Next time you get burned under the Ibizian sun, claiming you were merely assisting your Vitamin D production, make sure you eat some spinach and seeds to activate it!   

Lady Mg and COVID-19 

What makes it even more topical is reports from a recent Singapore study on older COVID-19 patients that supplementation of Magnesium, Vitamins D (whose activation is dependent on Magnesium as already mentioned) and B12 could reduce severity of the disease. Magnesium supplementation protects organs and tissues from damage through multiple mechanisms including anti-inflammation, anti-oxidation and immune-regulation all of which are part of COVID-19 complications. Now, let’s be clear, I am not suggesting by the slightest that Lady Mg will save the world from the pandemic, but if there is one thing you could do differently this winter to equip your body and mind, do yourself a favour and get more magnesium in your everyday diet. 

Where to find Lady Mg 

Lady Mg hangs out in many foods. Although abundant, it is usually found in low levels, hence there is no panacea of one food. Enter Greek Mama Keti’s advice (that’s my mum, in case you’re wondering): diversity. As for many other nutrients, eating a wide variety of fruits, vegetables, and grains will ensure adequate intake of Lady Mg. Just changing your habit ever so slightly by finding clever ways to add them to everything you eat can make a difference:  

  • Spinach – I chop and add a handful of leaves in all of my salads, regardless of what it is. Just a few leaves, you won’t even notice. My partner who hates spinach doesn’t (shh, don’t tell him)  
  • Seeds and especially pumpkin seeds – you know the drill, sprinkle them on EVERYTHING 
  • Nuts and especially Brazil nuts, cashews and almonds – good munching on them during boring business meetings, and great with aperitif! 
  • Dark chocolate (70% cacao and up) – you don’t need advice on how to make this a habit 
  • If you are pescatarian, go for Halibut fish, it’s mild in taste and has one of the highest concentrations of Mg among fish. The truth is any oily fish would do. 
  • Wholegrains and especially buckwheat, so if you do bread (I don’t, I am gay) go for buckwheat bread.  
  • If you like the taste of natural mineral waters, find one with high levels. Studies has shown that mineral water with higher concentrations of Mg constitutes a calorie-free source that contributes to optimal supply – calories free I hear you say?

So, here’s to our new friend, Lady Mg! I am off now to cook my slow Sunday evening casserole with fennel, squid and camargue rice. Maybe I’ll sprinkle some chopped spinach and pumpkin seeds at the end – just don’t tell my partner!  

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