The importance of magnesium supplements has received a lot of attention on social media in recent months.
Many people believe that symptoms like difficulties sleeping, tight muscles, and poor energy indicate a magnesium deficiency and that you should take a magnesium supplement.
Magnesium Supplements
As it turns out, many of us are probably magnesium deficient. According to a study, most people aren’t getting enough magnesium to meet their bodies’ demands.
It is also believed that between 10% and 30% of the population in affluent countries suffers from a mild magnesium shortage.
Magnesium is a mineral present throughout the body and in many foods. Magnesium collaborates with about 300 distinct enzymes in the body to perform critical processes such as protein creation, muscle function, neuron function, blood pressure regulation, and blood glucose control.
Magnesium, along with sodium, potassium, phosphorus, chloride, and calcium, is an electrolyte.
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Health Benefits
Heartbeats, muscular contractions, and nerve messages are all key reasons for your body to have enough magnesium. Nonetheless, about half of all Americans do not get enough.
Because the majority of magnesium is stored within your cells or in bone, determining your magnesium status can be challenging (serum levels in the blood do not always properly represent the total amount of magnesium in the body).
Furthermore, if magnesium intake is low, the kidneys will limit how much of the nutrient is eliminated in order to maintain adequate magnesium levels in the body.
- May Reduce Inflammation
- May Help Prevent Bone Fractures
- May Lower Heart Disease and Diabetes Risk
- May Support Better Mental Health
- May Improve Sleep Quality
Food Sources
It is suggested that young individuals over the age of 19 consume 310 or 400 mg of magnesium per day (for females and males, respectively).
The recommended dietary allowance for adults over 30 is 320 milligrams for women and 420 milligrams for men. Here are some of the most potent magnesium food sources to help you meet your needs:
- Pumpkin seeds: 1 ounce (37% Daily Value)
- Chia seeds: 1 ounce (26% DV)
- Almonds: 1 ounce (19% DV)
- Spinach: ½ cup cooked (19% DV)
- Cashews: 1 ounce (18% DV)
- Peanuts: 1 ounce (15% DV)
- Soymilk: 1 cup (15% DV)
- Black beans: ½ cup (14% DV)
- Edamame: ½ cup (12% DV)
- Potato: 3½ ounces (10% DV)
- Brown rice: ½ cup cooked (10% DV)
- Plain yogurt: 8 ounces (10% DV)
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