diet and nutrition

Subterms

    More stories

    • 88 Shares

      in diet and nutrition

      Empower Your Day: Discover Vitaforce Nutri-B Energy

      by

      Are you looking to infuse your days with lasting energy? Vitaforce Nutri-B Energy is here to provide you with a practical solution.

      Vitaforce Nutri-B Energy is crafted to provide steady energy throughout the day. It’s not about quick fixes or unrealistic boosts. Instead, it’s designed to ensure you have the energy you need to handle your daily commitments without feeling drained.

      Enhanced mental focus is within reach with Vitaforce Nutri-B Energy. You can experience improved concentration and mental clarity, allowing you to stay on top of your tasks without feeling scattered.

      READ MORE: Energy fizzling? Ignite your energy with Nutri-B!

      Physical stamina is a crucial factor in maintaining an active lifestyle. Whether it’s completing a workout, managing household chores, or fulfilling professional responsibilities, Vitaforce Nutri-B Energy aims to support your endurance.

      We all experience fatigue, but it’s how we manage it that matters. Vitaforce Nutri-B Energy is formulated to help you better cope with fatigue and maintain your energy levels even when faced with demanding situations.

      READ MORE: This Morning Workout Will Give You A Major Energy Boost

      Empowerment comes from practical solutions that align with your goals. Vitaforce Nutri-B Energy provides the essential support you need to take charge of your day and maximize your potential.

      Elevate your day with Vitaforce Nutri-B Energy. Enhance focus, stamina and conquer fatigue naturally. Embrace practical vitality.

      Fuel your day, empower your journey. More

    • 113 Shares

      in diet and nutrition

      This Plant-Based Cheesecake Is Delectable And Easy To Make

      by

      Trying out your hand at vegan dessert? Look no further than this plant-based cheesecake that’ll satisfy your cravings.

      Chef SJ from the Fairview Goatshed Restaurant shares his all-time favourite vegan recipe: a mouth-watering cheesecake. Prepare to be amazed!

      The key ingredient that makes this plant-based cheesecake work, aside from the Fairview plant-based cream cheese (yip it exists) is agar agar. A vegan gelatin-like substance, it creates the bond that delivers that textbook cheesecake texture you’re after.

      This cheesecake uses maple syrup as its sweetener, derived from the maple tree, rather than honey, which bees produce, making it non-vegan.

      Try out the range here:

      Fairview’s range of plant-based cheeses is expansive and includes mozzarella, cheddar and cream cheese, which you’ll use to create this treat. All products are available at selected South African retailers.

      Fairview plant-based cream cheese

      To make cheesecake, dips and beyond, look to this decadent treat.

      Fairview plant-based cheddar

      This plant-based cheddar feels exactly like the real thing, with a strong mature taste.

      Fairview plant-based mozzarella

      Soft and melty, this makes the perfect accompaniment to pasta and pizza.

      READ MORE: This Braai Dessert Is So Simple Even Kids Can Make It

      Ready to try the plant-based cheesecake? Let’s get to it.

      Decadent Plant-based Cheesecake

      This creamy and delicious plant-based cheesecake has zero traces of animals.

      Prep Time 4 hours hrs 30 minutes mins

      Course DessertCuisine American, Healthy

      Servings 3

      1 tsp agar agar1 cup plant-based milk250 g Fairview plant-based cream cheese5 tbsp coconut yoghurt1 tsp lemon juice65 g maple syrup1 tsp vanilla essence120 g vegan granolafresh fruit for serving
      Dissolve agar agar in cold plant-based milk. Bring the milk to a boil and then transfer it to a food processor.Add the Fairview plant-based cream cheese, coconut yogurt, lemon juice, maple syrup, and vanilla extract to the food processor.Blend the ingredients on low speed until the mixture becomes smooth and creamy.Place the vegan granola in the bottom of three small dessert glass bowls.Pour the cheesecake mixture on top of the granola, filling each bowl.Refrigerate the bowls for the cheesecake to set, allowing it to firm up for a minimum of 4.5 hours.Once the cheesecake is set, layer each dessert with the fruit dessert topping.Garnish with fresh fruit, if desired.

      Keyword cheesecake, plant-based cheesecake More

    • 138 Shares

      in diet and nutrition

      Fire Up The Braai For This Peri Peri Chicken With Crèma

      by

      Heritage Day is this weekend and you know what that means – it’s time to fire up the braai! South Africans sure know how to create bold and flavourful dishes and we have just the recipe to serve up some serious flavour! Say hello to the Krazy Kiwi Peri Peri Braai Chicken With Crèma – a mouthwatering masterpiece that’s about to take your braai game to a whole new level.

      What is Krazy Kiwi Kookbox? Kookbox, have crafted meal kits that are a breeze to follow, so you can effortlessly whip up tasty dishes right in the comfort of your own kitchen. Explore their wide variety of recipes, featuring options for families, plant-based enthusiasts, keto followers and those focused on health and fitness.

      Picture this: succulent chicken marinated in a fiery peri peri sauce, kissed by the flames of the braai and served up with a dollop of creamy, dreamy crèma. It’s a flavour explosion that’ll have your family and friends begging for more. So, grab your apron, get that grill sizzling and let’s celebrate Heritage Day in style – the South African way!

      What’s more? This recipe is super easy to follow, even if you’re a braai novice. And it’s ready in under an hour, so you’ll have plenty of time to catch up with your guests and enjoy the festivities.

      Peri Peri Braai Chicken With Crèma

      Kettle braai butterflied chicken with homemade Peri Peri Sauce, is a little more effort than a shop-bought Peri Peri sauce but worth the effort. The Peri Peri sauce can be made a day or two in advance.

      Prep Time 30 minutes minsCook Time 45 minutes mins

      Course Main CourseCuisine South African

      BlenderKettle braaiAluminium braai tray
      Peri Peri Sauce1 Red pepper Deseeded and cut into large chunks1 Red onion Peeled and quartered4 tbsp Olive oil1/2 tsp Paprika1/2 tsp Smoked paprika1/2 tsp Cayenne pepper1 tsp Salt1/2 tsp Coriander powder2 Garlic cloves Peeled 2 Bird’s eye chillies Deseeded2 Red chillies1/4 tsp White pepper1/4 tsp Chilli flakes1/4 tsp Rosemary1 tbsp Red wine vinegar1 Zest of lemon1.5 tsp Lemon juiceChicken1 Butterflied chicken4 Medium red onions Peeled and quarteredPeri Peri Crema2 tbsp Peri Peri sauce2 tbsp Natural yoghurt
      Peri Peri SaucePreheat the oven to 180°C.Mix red peppers, onions, chillies, garlic, paprika, smoked paprika, cayenne pepper, coriander, salt and 3 tbsp of olive oil in a bowl.Place the mixture onto a baking tray in the oven and cook for 20 minutes.Remove from the oven, cool the mixture and transfer to a blender. Add the remaining ingredients to the mixture and blend until smooth.Peri Peri Braai Chicken Preheat a kettle braai for indirect cooking to medium heat.Pat the chicken dry with a paper towel and place the chicken skin side up in an aluminium braai tray.Spread the chicken generously with ¼ cup of the peri peri sauce and leave to marinade at room temperature for about 30 minutes.Place the red onions around the chicken, season with salt.Cook the chicken in the kettle braai for about 45 minutes, until the juices of the chicken run clear.While the chicken is cooking mix the peri peri crema ingredients together.Serve warm with peri peri crèma and a green salad.

      Keyword braai, chicken

      For something sweet after the main course, try these mini chocolate braai pies. Plus, healthy, clean and delicious salads to serve on the side with the peri peri chicken. More

    • 113 Shares

      in diet and nutrition

      25 Surprising Foods That Taste Amazing On The Braai

      by

      “Open-flame cooking enhances the flavour of fruits and vegetables by concentrating and caramelising their natural sugars,” says Judith Fertig, co-author of 300 Big and Bold Barbecue and Grilling Recipes. Give fruits and veggies a very light brush of oil, then stick them on the braai over medium to high heat, turning as soon as grid marks appear. Cook for no more than five minutes total to help them retain their natural texture.

      Try the following prep techniques:

      Veggies & Fruit

      Tomatoes, mangos, melons, peaches, pineapples, plums, portobello mushrooms, nectarines and red peppers

      Keep them big – halves or large chunks – to keep them from falling through the grid.

      READ MORE: Try These Veggie Sosaties Even Meat Lovers Will Love

      Eggplant, squash and baby marrow

      Slice lengthwise; round cuts are far more likely to drop down.

      Mealie

      Husk on or off? Fertig is a fan of naked mealies on the braai because, she says, you get more of that delicious charred taste when the kernels have direct access to heat.

      Asparagus

      Larger spears can sit right across the grid. To keep thinner spears from plummeting to a fiery death, place them in a perforated foil pan.

      Button mushrooms, Brussels sprouts, cherry tomatoes, fennel, garlic, onions and strawberries

      These need help staying above the flame. Always cook on skewers or wrapped in foil.

      READ MORE: You Need To Make This Yummy Cauliflower Recipe With A South African Twist

      Lettuce

      Cut hearts of romaine in quarters lengthwise, then brush the cut side with oil and season with salt. Braai over medium-high heat until you have good grid marks (two to three minutes).

      Grapes

      Braai a bunch of slightly oiled grapes still on the stems for three to five minutes, turning once.

      Banana

      Strip back one section of the peel, leaving it attached. Cut a slit lengthwise and stuff with pieces of dark chocolate. Replace the peel and wrap the banana in foil. Braai for 10 minutes, flipping once. Carefully open the packets and scoop out the chocolaty flesh with a spoon.

      Proteins

      Eggs

      Place whole eggs directly on the grid over medium heat. Cook for about 10 minutes (or until the shell has browned lightly all over). Remove the shell, chop the egg and serve over the braaied lettuce.

      Tofu

      Slice very firm tofu crosswise into two-centimetre slabs. Push two soaked skewers through each slice and brush with olive oil. Braai for four to six minutes per side. You can use any meat marinade or rub for tofu.

      READ MORE: Exactly How To Make The Perfect Pizza On The Braai

      Other

      Pizza

      Coat both sides of the dough with olive oil and braai directly over medium-high heat until the top bubbles and you have grid marks underneath (about three minutes). Turn over and quickly add toppings. Move to a cooler side of the grid, close the lid if you’re using a Weber and braai until the cheese has melted.

      Here’s how to dice an onion without crying your eyes out. Plus: 9 best post-workout snacks every active girl needs in her life.  More

    • 113 Shares

      in diet and nutrition

      Seriously Though, How Many Kilojoules Are In An Apple?

      by

      When it comes to the best fruits for you, apples seem to be the gold standard. I mean you’ve heard it before—an apple a day…yeah yeah, you know the rest. But how many kilojoules, exactly, are in an apple—and is that staple your mom packed in your school lunch really that great for you?

      Well, it turns out apples really do live up to the hype. Can you hear your mom saying, “I told you so?” When it comes to healthy snacks, it doesn’t get much better than apples. They’re loaded with vitamins, have a pretty long shelf life compared to other produce and are super easy to pop into your bag on the go.

      “Apples are the second most consumed fruit, behind bananas, for a reason,” says Alex Caspero, registered dietitian and author at Delish Knowledge. “They are generally inexpensive, portable, healthy and delicious.”

      Plus, since apples come in a ton of different varieties—way beyond the Red Delicious and Granny Smith kinds you ate as a kid—you’ll probably find something your taste buds will totally love. The flavour profiles of apples range from tart and crisp, to sweet with a little crunch, to tangy and then some.

      READ MORE: 19 Complex Carbs You Should Def Incorporate Into Your Diet

      Whichever you’re preference, though, it’s typically healthiest to eat your apples in their purest form—as a fruit, says registered dietitian Erin Palinski-Wade. “Eating raw apples is a great way to take advantage of their full nutrient benefits and fibre. Although eating apples in dessert form, such as apple pie, can still provide nutritional value, it also incorporates a large amount of added sugar which can be damaging to health.” That doesn’t mean you can’t have those apple turnovers you love, but it’s best to have them in moderation.

      So before you set your next apple-picking date (at the farm or supermarket), here’s what you should know about the treasured fruit.

      How Many Kilojoules In An Apple?

      As far as kilojoules go, you’ll find 397 (that’s 95 calories) in a medium apple, according to the USDA. But the fruit has a lot of other things going on for you nutritionally, too. Here’s how a medium apple stacks up with the skin on:

      Kilojoules: 397Fat: 0gCarbohydrates: 25gSugars: 19gFibre: 4gProtein: 0g

      If that sugar count makes you do a double take, consider this: The sugar you’d get in an apple is not the same as, say, the 21 grams of sugar you’d get in a Kit Kat bar, says Caspero.

      “Fibre is nature’s way of controlling blood sugar levels, which is why it’s found in fruits and vegetables,” says Caspero. “Fibre helps to slow down digestion, which prevents blood sugar spikes like you would get from an equal amount of the sugar in candy.”

      To regulate those blood sugar spikes even more, Kristin Kirkpatrick, RD, offers a sneaky—and delicious—strategy: “Provide what I call ‘competition for digestion’ by pairing your apple with a fat or protein. A perfect example is an apple with no-added-sugar peanut butter.” This clever pairing helps your body process the sugar slower to give you sustained energy and fuel. Bonus: The vitamin C in apples helps you better absorb the iron in nut butters, helping you get the most out of your snack.

      READ MORE: 4 Natural Sweeteners That Are Better Than Sugar, According To A Dietician

      Apple Nutrition

      Eating just one medium apple will earn you 14 percent of your daily value of vitamin A and 11 percent of your daily value of vitamin C (not shabby). Antioxidants (like vitamins C and A) in apples help prevent excessive free radical damage, says Caspero. Staving off these free radicals (a.k.a. unstable atoms in your body) can help reduce ageing and the risk of illness.

      Apples come in a range of stunning hues and if you tend to gravitate toward the darker ones, you’re in for an antioxidant-rich treat, according to Kirkpatrick. Deep-pigmented peels on fruits like apples contain anthocyanins, a form of antioxidants that slow down oxidative stress and ward against disease. Keep in mind that you’ll only reap the majority of these benefits if you keep the skin on, so avoid peeling your mid-afternoon snack.

      What’s more, the high fibre content in apples means they serve up a healthy dose of prebiotics (undigestible fibre that the “good” bacteria in your gut eat). “Prebiotics may improve gastrointestinal health as well as potentially enhance calcium absorption,” says Caspero.

      READ MORE: This Crispy Apple Chicken Casserole Is Ultimate Comfort Food

      What are the health benefits of eating apples?

      Help manage weight

      Because apples are full of fibre that can help you feel fuller for longer, they’re a great fruit to help keep your weight steady. A study from the Journal of Functional Foods found that regular apple consumption has been linked to lower lipid levels and a reduced risk of obesity. Caspero explains that “Eating high-fibre snacks [like apples] has been shown to aid in satiation and therefore can decrease overall calorie consumption during the day.” Both of these factors mean that they can help contribute to weight management.

      They keep your heart healthy

      According to Palinski-Wade, “apples are rich in the compound quercetin, which has been shown to reduce inflammation while fighting against heart disease and hypertension.”

      They do keep the doctor away

      It turns out there’s some truth to the old adage. In a large study from JAMA Internal Medicine, participants who ate at least one small apple per day required fewer doctor visits, hospital stays and prescription medications than those who didn’t eat apples.

      This article by Colleen de Bellefonds & Marissa Miller was originally published on www.womenshealthmag.com More

    • 163 Shares

      in diet and nutrition

      You Need To Make This Yummy Cauliflower Recipe With A South African Twist

      by

      Looking for a delicious cauliflower recipe with some South African flair? You’ve come to the right place because this recipe delivers all of that goodness in spades!

      READ MORE: Try These Veggie Sosaties Even Meat Lovers Will Love

      This recipe is from Mokgadi Itsweng’s debut cookbook, Veggielicious, and it’s a cookbook worth investing in. Filled with tons of recipes that will help you eat more veggies and enjoy plant-based meals, you’re guaranteed to find some new faves.

      But now for the best part. Mokgadi uses indigenous ingredients that are often overlooked or forgotten (think: impepho in this recipe) and prioritises making affordable meals. We’re huge fans of hers and you will be too!

      READ MORE: This Braai Dessert Is So Simple Even Kids Can Make It

      The Secret SA Ingredient In This Cauliflower Recipe

      It’s Impepho, of course! “Impepho or wild sage is an indigenous African herb that is widely used by traditional healers in spiritual prayer rituals. The herb is also used as an antifungal, antiseptic and anti-anxiety medicine,” explains Itsweng.

      And seriously, Impepho adds so much flavour to any food it is smoked with. “I use a kettle braai for smoking, but you can follow the quick smoking hack that I have included in the recipe,” says Itsweng.

      3 Essentials You’ll Use In This Recipe

      Le Creuset Venus Basting Brush

      Nothing beats a good basting brush, and this one will serve you well for years to come because it’s very high quality.

      Severin Smoothie Mix & Go Blender

      We love this all-in-one smoothie maker and blender that you can use to blend red peppers for this recipe.

      Weber 37cm Smokey Joe Kettle Braai

      This kettle braai might be small but it packs a punch. So take it along for picnics, braais or camping trips.

      READ MORE: How To Braai Like A Pro

      Impepho Smoked Cauliflower With Red Pepper Sauce

      Mokgadi Itsweng

      Impepho adds so much flavour to any food it is smoked with. And it will seriously up the ante on this cauliflower that will be the stand-out side at your next gathering.

      Prep Time 20 minutes minsCook Time 1 hour hr 5 minutes mins

      Course Side DishCuisine South African, Vegetarian

      Servings 6 people

      1 Kettle braai1 Saucepan1 Blender
      1 whole Cauliflower headHandful of dried impepho herb, for smoking the cauliflower1 clove Garlic, crushed¼ cup Olive oilSalt and pepper to tasteSauce2 Red peppers, left whole2 Tbsp Olive oil1 clove Garlic, crushed1 Tbsp Smoked paprika¼ cup Lemon juice1 Tbsp Brown sugarSalt and pepper to tasteHandful of fresh parsley or thyme, chopped
      Preheat the oven to 200 °C.Bring a saucepan of water with 1 teaspoon (5 ml) salt to a boil, then add the cauliflower head. Cook for 10 minutes, then drain and set aside.Smoke the cauliflower by placing a hot charcoal disk inside a small foil container, then adding a handful of dried impepho herb. When the impepho starts smoking, place it inside a kettle braai with the cauliflower. Close the kettle braai lid and allow to smoke for at least 10-15 minutes. Remove from the kettle braai and set aside. Quick hack: Use your oven as a smoker. Place the impepho on an oven tray, light it and when it starts to smoke place the tray on the bottom rack of the oven. Then place the cauliflower on the rack directly above the impepho. Close the oven and allow to smoke for 5-10 minutes.Mix the garlic with the olive oil and brush over the whole cauliflower. Season with salt and pepper. Place on a baking tray and roast in the preheated oven for 30 minutes until crisp on the outside.While the cauliflower is roasting, make the sauce by first roasting the peppers in the oven until the skins are blackened.Remove the peppers from the oven and place in a bowl, cover with clingwrap and allow to cool for 10 minutes. Once cooled, peel the skins off and blend the peppers, then set aside.Heat the oil, then add the garlic and paprika, and cook for 2 minutes on medium heat. Add the blended peppers and cook for 5 minutes, stirring continuously to ensure that the sauce doesn’t stick and burn.Add the lemon juice and brown sugar, cook for a further 2 minutes, then season with salt and pepper.To serve, slice the cauliflower into steaks or leave whole, then place on a platter. Pour the sauce over the cauliflower and top with chopped herbs.

      Keyword braai, dinner, starter, vegetarian

      Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

    • 113 Shares

      in diet and nutrition

      This Crunchy, Buttery Macadamia Nut Pie Is So Satisfying

      by

      Fun fact for you: while macadamia nuts hail from Australia, South Africa is the largest producer of macadamia nuts in the world. To celebrate, why not make this crunchy and buttery macadamia nut pie?

      South Africa has much to be proud of in terms of macadamia nut production. The sector employs nearly 30,000 people across the value chain. Over 700 farmers grow the nuts, with growing regions expanding rapidly across the country.

      And while the nuts are in abundance here in SA, they’re also choc-a-block full of benefits. With one serving, you’ll get 58% of your recommended daily allowance of manganese. You’ll also get 9% of magnesium, as well as iron and vitamin B6.

      They’re also high in monounsaturated fats, the kind that’s good for your heart and even lowers your LDL, or the “bad” kind of cholesterol.

      In this macadamia nut pie, you’ll be serving yourself up a portion of antioxidants. These nix free radicals in the body, boost your brain health and stave off disease.

      Macadamia nuts boast some of the highest flavonoid levels of all tree nuts. This antioxidant fights inflammation and helps lower cholesterol. Plus, regularly eating macadamia nuts may reduce your risk of metabolic syndrome and contribute to lower, more stable blood sugar levels.

      Here, get those benefits with this delicious, buttery macadamia nut pie.

      Macadamia Nut Pie

      This macadamia nut pie is buttery, crunchy and oh-so satisfying.

      Prep Time 15 minutes minsCook Time 39 minutes mins

      Course DessertCuisine American

      1 ready made pie crust, pressed into a pie dish3 large eggs1 cup syrup or honey1/2 cup sugar2 tbsp butter melted1 tsp vanilla extract2 cups chopped macadamia nuts roasted and unsalted
      In a bowl, beat the eggs, syrup, sugar, butter and vanilla until combined.Stir in the nuts. Pour into crust.Bake at 160°C for 50-55 minutes or until centre is set and the top is golden brown. Cool on a wire rack.

      Keyword macadamia nut pie

      Easy as pie

      Get more from your baking experience with these essentials.

      Babylonstoren Raw Macadamia Nuts

      Roast these nuts in the oven for a few minutes before adding them to your pie.

      KitchenCraft Round Pie Dish

      This pretty-as-a-picture dish is homemade and goes from oven to table in style.

      Country Road Nolan Cake Serving Set

      Serve up your delicious creation with these golden tools. More

    • 188 Shares

      in diet and nutrition

      Magnesium Is Brilliant For Sleep And Cramps – Here’s How To Get Enough Of It

      by

      Amid wellness trends like sea moss and custard apples, there’s one classic yet oh-so-important nutrient dominating the industry: magnesium. Magnesium-rich foods are continuously trending on Google as people take to the search engine to find the simplest ways to top up on this nutrient – but do you know exactly why it’s so important?

      ‘Magnesium is an essential mineral that is involved in over 600 cellular reactions in the body, from supporting brain function to maintaining a healthy heartbeat and making DNA,’ says nutritionist Eli Brecher.

      Sounds important, right? Yet, up to 30% of people are at risk of low magnesium levels.

      What are the benefits of magnesium?

      As Brecher said, magnesium is associated with many, many processes in the body. But getting enough of it comes with certain benefits, including:

      Exercise performance

      A study from the University of East Anglia looked at 2,570 women aged 18 to 79 years old and found that those who had the highest intake of magnesium had more muscle mass and power. It was even shown to be more important than protein intake when it came to improving fat-free mass.

      PMS reduction

      A report from the Magnesium Research Journal found that magnesium supplementation can prevent or reduce symptoms of dysmenorrhea, PMS and menstrual migraines.

      READ MORE:5 Quick-Fix Food Remedies That Do Everything From Flatten Abs To Tame PMS

      Muscle support

      Magnesium is thought to be effective at reducing muscle cramping, with a 2021 Nutrition Journal study reporting that magnesium improved nighttime leg cramping in sufferers. Meanwhile, the reduction in PMS pain includes stomach cramps, as it’s thought to reduce uterus cramping.

      Improved sleep

      Magnesium is a popular pre-bed supplement and, according to The Sleep Foundation, magnesium may relax the central nervous system and cause chemical reactions in the body that increase sleepiness. A 2021 paper reported that older adults with insomnia who took 500 milligrams of magnesium a day for eight weeks fell asleep fast, stayed asleep longer, reduced nighttime awakenings and increased their levels of naturally circulating melatonin.

      Foods high in magnesium

      According to Brecher, the best foods for magnesium include:

      Green leafy vegetables like spinach (around 12mg of magnesium per 100g) and kale (44g of magnesium per 100g)

      Pumpkin seeds (262mg per 100g) and flax seeds (392mg per 100g)

      Almonds (285mg per 100g) and cashews (292mg per 100g)

      Avocado (58mg per medium fruit)

      Dark chocolate (232mg per 100g)

      Wholemeal bread (82mg per 100g)

      But did you know you can get extra magnesium by absorbing it through the skin?

      “Adding some Epsom salts (magnesium sulphate) to a bath is a great way to soothe sore muscles and aid recovery after exercise while winding down in the evening,” says Brecher.

      READ MORE: 10 Signs You May Have a Magnesium Deficiency

      How to make sure you get enough magnesium

      Before you start adding more magnesium to your diet, check if you’re already getting enough. ‘The UK recommended daily allowance for magnesium is 300mg for men and 270mg for women,’ says Brecher.

      ‘In theory, you can get all the magnesium you need from a healthy, balanced diet. However, so many of us don’t eat a balanced diet – at least not consistently, day in, day out – and many of us are not meeting our daily requirements for magnesium.’

      There are a couple of ways you can help your body make the most of your magnesium intake:

      Pair it with vitamin B6

      The amount of vitamin B6 in the body determines how much magnesium will be absorbed. So, if you take a multivitamin containing B vitamins, or a B-vitamin complex, take this alongside eating your magnesium-rich foods to optimise absorption,’ says Brecher.

      Time your other minerals

      ‘Taking zinc supplements and eating calcium-rich foods at the same time as magnesium-rich foods both reduce how much magnesium you absorb, so it’s a good idea to have these at different times,’ Brecher adds.

      Get the right supplement

      There are many types of magnesium, so if you think it’s time to test a supplement, make sure you choose the right one.

      ‘For example, magnesium glycinate may be helpful for sleep and anxiety, magnesium threonate may support brain function, magnesium malate may help support energy levels, while magnesium citrate can have a slight laxative effect, so may be helpful for constipation,’ says Brecher.

      There are some people who need to be more cautious than others when it comes to their magnesium intake. ‘People following a restricted diet (low in vegetables and nuts) may not be getting enough magnesium in their diet, and low magnesium levels are more common in older adults, as magnesium absorption from the gut decreases with age.

      ‘Certain gastrointestinal conditions such as Crohn’s and coeliac disease have been associated with magnesium deficiency, and various medications may deplete magnesium or make it harder to absorb, including blood pressure medications, antibiotics or diuretics,’ explains Brecher.

      Adding Supplements To Your Diet

      And before anyone starts changing their diet or adding supplements, it’s always best to check in with your GP. Overdoing the magnesium can cause diarrhoea, according to the NHS, so it’s important not to eat too much. ‘Magnesium can also interact with common medications, so always speak to a healthcare professional before taking supplements,’ advises Brecher.

      Solal Magnesium Glycinate

      The Real Thing Tri-Mag

      This article was originally published by Chloe Gray on Women’s Health UK.

      Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More