What about Magnesium?

Magnesium is important in more than 300 chemical reactions that keep the body working properly including muscle function, heart rhythm, blood pressure, immune system functioning and blood sugar level.

Got your attention now, right?

Unfortunately, studies suggest that about 50% of people in the United States get less than the recommended daily amount of magnesium. Here are some more attention grabbing benefits that magnesium can help with:

Energy creation: Helps convert food into energy.

  • Protein formation: Helps create new proteins from amino acids.
  • Muscle movements: Is part of the contraction and relaxation of muscles. Leg cramps- magnesium and potassium , relaxes your muscles, prevents cramping
  • Nervous system regulation: Helps regulate neurotransmitters, which send messages throughout your brain and nervous system.
  • Sleep- Magnesium helps activate neurotransmitters that are responsible for calming the body and the mind.helps you relax, regulates the hormone melatonin, quiets the nervous system to help you prepare for sleep
  • Improve digestion- natural & safe way to treat constipation
  • Magnesium plays a critical role in brain function and mood, and low levels are linked to an increased risk of depression
  • Low magnesium intake is linked to chronic inflammation, which is one of the drivers of aging, obesity and chronic disease
  • People with frequent migraines may have low magnesium levels. Some studies show that supplementing with this mineral can provide relief from migraines
  • Lower Blood pressure, lower your risk for type 2 diabetes, may reduce insulin resistance

Magnesium is absolutely essential for good health. The recommended daily intake is 400–420 mg per day for men and 310–320 mg per day for women.

You can get the recommended amount of Magnesium from both food and supplements.

To maintain a healthy magnesium level, it’s best to get this mineral from food, especially high-fiber foods such as dark green leafy vegetables, unrefined grains, and beans.

Food Sources

The following foods are good to excellent sources of magnesium:

  • Pumpkin seeds: 46% of the RDI in a quarter cup (16 grams)
  • Spinach, boiled: 39% of the RDI in a cup (180 grams)
  • Swiss chard, boiled: 38% of the RDI in a cup (175 grams)
  • Dark chocolate (70–85% cocoa): 33% of the RDI in 3.5 ounces (100 grams)
  • Black beans: 30% of the RDI in a cup (172 grams)
  • Quinoa, cooked: 33% of the RDI the in a cup (185 grams)
  • Halibut: 27% of the RDI in 3.5 ounces (100 grams)
  • Almonds: 25% of the RDI in a quarter cup (24 grams)
  • Cashews: 25% of the RDI in a quarter cup (30 grams)
  • Mackerel: 19% of the RDI in 3.5 ounces (100 grams)
  • Avocado: 15% of the RDI in one medium avocado (200 grams)
  • Salmon: 9% of the RDI in 3.5 ounces (100 grams)


If you have a medical condition, check with your doctor before taking magnesium supplements.

Though these are generally well-tolerated, they may not be safe for people who take certain diuretics, heart medications or antibiotics.

Supplement forms that are absorbed well include magnesium citrate, glycinate, orotate and carbonate.

If you want to try a magnesium supplement, you can find a huge selection of high-quality products in your local health food stores or even on Amazon!

Here is to great Magnesium levels, Friends!

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