Fo­cus on: mag­ne­sium

Natural Solutions - - Food Matters | -

WHAT IT IS:

Mag­ne­sium is an es­sen­tial min­eral and an en­zy­matic co­fac­tor, mean­ing it is in­volved in vi­tal pro­cesses in the body like nerve func­tion and pro­tein syn­the­sis. This min­eral tra­verses and boosts your body in many dif­fer­ent ways, mak­ing it an im­por­tant ad­di­tion to your diet or sup­ple­ment rou­tine.

BEN­E­FITS:

With all that mag­ne­sium has to of­fer, it should prob­a­bly have “the mag­nif­i­cent” tacked on to its name. Stud­ies have linked high lev­els of mag­ne­sium with de­creased risk of stroke, along with low­ered risk of car­dio­vas­cu­lar dis­ease. Mag­ne­sium clearly helps keep your heart happy, but what about the rest of your body? It turns out mag­ne­sium may also aid in staving off mi­graines and build­ing strong bones, so this min­eral of­fers head-to-toe ben­e­fits. Re­search linked mag­ne­sium de­fi­ciency to fac­tors that cause headaches, in­di­cat­ing that those who suf­fer from mi­graines may have lower lev­els of the min­eral. Mag­ne­sium is also in­volved in the for­ma­tion of bones, and has been found to help pro­mote bone health through­out life.

PICKS

Nat­u­ral Vi­tal­ity Nat­u­ral Calm, 8 ounces, nat­u­ralvi­tal­ity.com // Trace Min­er­als Ionic Mag­ne­sium, 2 ounces, tracem­iner­als.com // Jig­saw Health Mag­ne­sium w/SRT, 240 tablets, jig­sawhealth.com

SOURCES

Mag­ne­sium-rich foods abound, so it’s easy to add this min­eral to your diet. Foods that con­tain high amounts of mag­ne­sium also boast many other nu­tri­ents your body will thank you for. In­clude more spinach, al­monds, peanuts, cashews, and pota­toes, as well as sun­flower, pump­kin, and flax seeds in your diet to reap all the ben­e­fits mag­ne­sium has to of­fer.

REC­OM­MENDED DOSAGES

The Na­tional In­sti­tutes of Health (NIH) rec­om­mend a daily al­lowance (RDA) of di­etary mag­ne­sium de­pend­ing on age and gen­der. For males aged 19 to 30, the RDA is 400 mg, and 420 mg for those aged 31 and older. For women aged 19 to 30, NIH rec­om­mends 310 mg of mag­ne­sium daily and 320 mg for those aged 31 and older.

WARN­INGS

If you have healthy kid­neys, di­etary mag­ne­sium is not likely to pose a risk to you as the kid­neys flush out ex­ces­sive amounts. How­ever, if you’re sup­ple­ment­ing with mag­ne­sium, be care­ful not to go overboard. Ex­cess mag­ne­sium can cause nau­sea, di­ar­rhea, and cramps. Ac­cord­ing to the NIH, the tol­er­a­ble up­per in­take level of sup­ple­men­tal mag­ne­sium for any­one older than 9 years is 350 mg, so be sure to get plenty of mag­ne­sium in your diet and don’t overuse sup­ple­ments.

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