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MAGNESIUM
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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 [1-3]. Magnesium is required for energy production, oxidative phosphorylation, and glycolysis.
How much magnesium do you need?
| Category | Recommended Dietary Allowance (RDA) |
|---|---|
| 14-18 years | 360 mg/day |
| 19-30 years | 310 mg/day |
| 31 years and over | 320 mg/day |
| Pregnant | Under 19 years: 400 mg/day 19 to 30 years: 350 mg/day 31 years and up: 360 mg/day |
What are the symptoms of magnesium deficiency?
- Calcification of the Arteries. Though this is not (hopefully) the first symptom of magnesium deficiency, it can be one of the most dangerous. ...
- Muscle Spasms and Cramps. ...
- Anxiety & Depression. ...
- High Blood Pressure/Hypertension. ...
- Hormone Problems. ...
- Pregnancy Complaints. ...
- Sleep Problems. ...
- Low Energy.
Here are some simple and easy ways to boost your magnesium intake:
- Eat green vegetables. Green vegetables have lots of chlorophyll, a molecule that contains magnesium.
- Avoid refined and processed foods. ...
- Try fermented foods and drinks. ...
- Try a magnesium supplement.
Quick relief of muscle pain:
Add 1/4 cup of epsom salt to 1 cup of water, put in spray bottle.
Shake well. Spray on body to relieve aches and pains.