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Magnesium

What is it?

Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. Magnesium is required for energy production, oxidative phosphorylation, and glycolysis. It contributes to the structural development of bone and is required for the synthesis of DNA, RNA, and the antioxidant glutathione. Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes, a process that is important to nerve impulse conduction, muscle contraction, and normal heart rhythm.

 

What does that mean?

Magnesium help support bone health, nerve function, heart health.

 

Why do you take it?

 Magnesium can help multiple medical conditions, both in prevention and treatment. Some include: Migraines , Osteoporosis, Type 2 diabetes, High blood pressure

 

How much should I get?

310-420mg/day

 

What happens if I don’t get enough?

Weakness, muscle tremors, effects on Vitamin D metabolism

 

What happens if I take in too much?

Diarrhea, nausea, vomiting

 

What can I eat?

Sunflower seeds 0.052mg/1oz

Wild rice 0.052mg/1 cup

Halibut 0.053mg/1/2 filet

Avocado 0.058mg/medium

Almonds 0.078mg/1oz

Cashews 0.083mg/1oz

Spinach 0.157mg/1 cup

Soybeans 0.148mg/1 cup

Peaches 0.014mg/medium

Oatmeal 0.023mg/100g

Bananas 0.032mg/medium

 

Final take:

Though many foods have magnesium, they are in much lower available quantities than the daily recommended value, as seen above. This is another mineral that you can take in pill form and gain benefit.

Wild Rice

Wild Rice

Banana bunches

Banana bunches

Peaches

Peaches

Fish Pail

Fish Pail

Seed Delivery

Seed Delivery

Oatmeal with Nuts

Oatmeal with Nuts

Cashews

Cashews

Avocado

Avocado