Magnesium

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magnesium deficiency

Why is Magnesium important?

Magnesium is required for many processes in the body, it regulates muscle and nerve function and is also necessary for normal blood sugar and blood pressure levels. People with adequate Magnesium intake have a higher bone mineral density. This is important for reducing the risk of bone fractures, and osteoporosis in adults. (Additional way to increase your bone mineral density we recommend reading this article about Calcium.) Those with higher Magnesium levels in the body are also less likely to develop type 2 diabetes. Magnesium helps to break down sugars in the body and might help reduce the risk of insulin resistance (a condition that leads to diabetes). If it all wasn’t enough already, Magnesium also plays a role in sleep by helping the body to relax. As you can guess, having Magnesium deficiency in can cause many problems.

What can Magnesium deficiency cause?

If you have muscle cramps, there is a high chance you have a Magnesium deficiency. Being deficient in Magnesium can also cause other symptoms such as abnormal heart rhythm, weakness and fatigue. Low blood levels of Magnesium have also been associated with migraines.

What foods contain Magnesium?

One of the best sources of Magnesium are almonds (1 ounce of almonds contains 20% of the daily value of Magnesium). Other great source of Magnesium are green leafy vegetables such as spinach (1/2 cup contains 20% of the daily value). To meet the body’s daily demands for Magnesium you would have to eat 5 ounces of almonds every day. This is not reasonable. Hardly anyone eats 2.5 cups of green leafy vegetables per day either (not saying you shouldn’t). Supplementation with extra Magnesium makes sense.

Is supplementing with Magnesium necessary?

Recommended Dietary Allowance (RDA) per day for Magnesium is 400-420 mg for men and 310-320 mg for women. Pregnant women need 350-360 mg Magnesium per day. Unfortunately, not many people meet this demand. In fact, Magnesium deficiency might be one of the most common nutrition deficiencies in the world. I try to get as much Magnesium from the food as possible and supplement with an extra 200 mg every morning, making sure my body doesn’t run in any problems.

I use this one by Doctor’s Best:

 

Last updated by Health And Muscles on December 24, 2017.


References:
https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

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