Optimal Health Wellness

Magnesium, Why We Need More!

Many assume that if they eat a wholefood diet, they are getting all their nutrients, minerals, vitamins, phytochemicals, and essential amino acids every day. This may have been true one hundred years ago, but with soil depletion, gross overuse of pesticides, pollution, and other factors, we need to supplement a healthy diet with some help. Magnesium is one mineral that is commonly overlooked and underused. Magnesium is essential and without it, our body will start experiencing detrimental symptoms.

Magnesium

Magnesium Attributes

Magnesium is a little powerhouse and helps our body is so many ways. It’s imperative for good nerve function, for creating and repairing our DNA and RNA, relaxation and contraction of muscles, heart function, regulating blood sugar and blood pressure, stores and transports energy, bone health, make proteins from amino acids, prevents migraines, and so much more.

Magnesium Calcium Partner

One of the best supplemental relationships is that between calcium and magnesium. Collectively, they work to keep our bodies humming in harmony. Magnesium controls calcium getting into our cells, but the ratio has to be ideal. The rule of thumb is 2:1 calcium to magnesium – 1000 mg calcium to 500 mg magnesium. Too much calcium and less magnesium mean that you will experience painful muscle spasms, nerve spasms, blood vessel constriction, and more.

Magnesium Deficiencies

How do you know if you have a magnesium deficiency? If you experience any of the following you may be magnesium deficient. A simple blood test can determine your level.
*joint pain
*loss of appetite
*nerve issues
*stomach cramps
*lethargy and dizziness
*panic attacks
*anxiety
*constipation
*hypertension, irregular heartbeat, heart disease
*infertility
*muscle cramps
*menstrual problems

Daily Requirements

AgeMaleFemalePregnancyLactation
Birth to 6 months30 mg*30 mg*
7–12 months75 mg*75 mg*
1–3 years80 mg80 mg
4–8 years130 mg130 mg
9–13 years240 mg240 mg
14–18 years410 mg360 mg400 mg360 mg
19–30 years400 mg310 mg350 mg310 mg
31–50 years420 mg320 mg360 mg320 mg
51+ years420 mg320 mg
Chart from U.S. Department of Health & Human Services! *AI- adequate intake

Foods rich in Magnesium

Eating foods rich in magnesium will help you reach your daily intake. There is an abundance of magnesium food source that we can incorporate into our meals.

FoodMilligrams
(mg) per
serving
Percent
DV*
Almonds, dry roasted, 1 ounce8019
Spinach, boiled, ½ cup7819
Cashews, dry roasted, 1 ounce7418
Peanuts, oil roasted, ¼ cup6315
Cereal, shredded wheat, 2 large biscuits6115
Soymilk, plain or vanilla, 1 cup6115
Black beans, cooked, ½ cup6014
Edamame, shelled, cooked, ½ cup5012
Peanut butter, smooth, 2 tablespoons4912
Potato, baked with skin, 3.5 ounces4310
Rice, brown, cooked, ½ cup4210
Yogurt, plain, low fat, 8 ounces4210
Breakfast cereals, fortified with 10% of the DV for magnesium, 1 serving4210
Oatmeal, instant, 1 packet369
Kidney beans, canned, ½ cup358
Banana, 1 medium328
Salmon, Atlantic, farmed, cooked, 3 ounces266
Milk, 1 cup24–276
Halibut, cooked, 3 ounces246
Raisins, ½ cup235
Bread, whole wheat, 1 slice235
Avocado, cubed, ½ cup225
Chicken breast, roasted, 3 ounces225
Beef, ground, 90% lean, pan broiled, 3 ounces205
Broccoli, chopped and cooked, ½ cup123
Rice, white, cooked, ½ cup102
Apple, 1 medium92
Carrot, raw, 1 medium
Chart from U.S. Department of Health & Human Services

If you have any medical conditions or health concerns, speak with your health care provider before taking any supplements.

Disclaimer: This article is not offering any medical advice. If you have any health issues, seek advice from your medical providers.

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