All you need to know about Magnesium...
19th December 2016
What is Magnesium?
Magnesium is an essential mineral which is involved in many processes within the body. It is required by many of the bodies’ major organs including the heart, brain, muscles and kidneys.
Here are some of the reasons why magnesium is so important for health:
- - It contributes to the maintenance of normal bones, muscles and teeth.
- - It plays a role in electrolyte balance.
- - It is required for normal protein synthesis.
- - It aids the normal healthy function of the nervous system.
- - It’s involved in producing energy from food.
Studies have also suggested that healthy magnesium levels may be protective against mental disorders such as depression and ADHD.
How much do I Need?
The recommended magnesium intake is:
- - 300mg a day for men
- - 270mg a day for women
What are the best sources of Magnesium?
Good sources of magnesium include:
- - Green leafy vegetables (spinach)
- - Legumes (beans and peas)
- - Nuts (cashews, brazil nuts)
- - Seeds (pumpkin, sunflower)
- - Fish (salmon, mackerel)
Many people, particularly in western countries don’t get enough magnesium from their diet despite magnesium being present in a variety of foods (as shown above). This is because we tend to eat a lot of processed foods which contain fewer nutrients when we should be consuming more wholefoods such as leafy vegetables, fish, nuts & seeds which are highly nutritious.
Increasing your Magnesium intake?
Trying to increase your intake of the magnesium-rich foods previously mentioned is the best way to prevent a magnesium deficiency. However if there is a reason you are unable to consume these foods on a regular basis such as having allergies or intolerance's, then taking a magnesium supplement is a good option. Taking one of our magnesium tablets daily will provide you with the recommended daily intake.
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