Magnesium is one of my favorite minerals, I have personally found it so beneficial for so many things!!!
Total Game Changer!
Magnesium (Mg) is a mineral found throughout the body, required for things like DNA and RNA Synthesis, Bone Development, and is a contributor to over 300 enzyme systems in the body.
Magnesium helps contribute to muscle and nerve functions, and glucose control, and blood pressure management.
The daily recommended intake for magnesium for adults 19-30 years is 400mg/ day for males, and 310mg/ day for females. Adults over 30 the recommended intake increases a bit, 420 mg/day for males and 320 mg/day for females.
While the majority of Americans do not meet the daily requirements, there are usually not significant signs of deficiency in healthy people.
Signs of deficiency can be muscle cramping, numbness, loss of appetite, tingling, with more severe being seizures or heart spasms.
Deficiency can be caused by overconsumption of alcohol, side effects from diabetes, gastrointestinal disorders, and some other health issues. Side effects from some medications may cause lower Mg as well.
Magnesium when consumed is not likely to cause toxicity, as any unnecessary excess would be excreted through urine. However; too much magnesium can cause diarrhea and possible nausea and cramping.
In excess for individuals with kidney or cardiac issues like low blood pressure, magnesium can have adverse effects in large doses and those with these medical problems should consult with their physician before adding a magnesium supplement.
Great sources of magnesium can be found in green leafy veggies, it is found in the chlorophyl. High levels of magnesium can be found in nuts like almonds (80 mg/Mg / 1oz serving) and cashews. Magnesium is also found in edamame, avocado, salmon, soy milk, beans, and peanut butter.
The best & easiest way to get magnesium from food sources would be in forms of nuts, beans, greens and fish- almonds, spinach, cashews and peanuts being some of the highest in mg of Mg per serving.
Two of my go to magnesium packed pals are Brazil nuts and hemp seeds.
What I find interesting about Magnesium is it seems to have so many "crossover" types of functions. It is great for muscles, maintaining stable glucose levels, anxiety relief, and so much more.
Cheers to a real powerhouse of a mineral!
Comments