Magnesium
What is magnesium?
Magnesium is a
mineral stored in your body tissues. It plays a role in more than 300 enzyme reactions within your body.
What magnesium does for you
Magnesium is a
versatile mineral, which is vital for the growth and maintenance of t
eeth and bones. It’s also vital for the relaxation of
muscles and is necessary for the development and functioning of a healthy
heart and nervous system. It also helps ensure the proper release of energy from ingested food, as well as ensuring the maintenance of cell walls. Magnesium is essential for the correct transportation of
glucose in the bloodstream and the release of the hormone
insulin, which helps control blood sugar levels.
How much magnesium you need
The current RDA is 400mg. One should supplement with about 600mg of
calcium in a food state or amino acid chelate, per day. It is best taken in combination with 300mg magnesium, also in food state or amino acid chelate. Take it at night: both help nerves to calm down and muscles to relax.
Which foods have magnesium?
Cocoa, nuts, pumpkin, sunflower and other seeds, and grains.
Protein-rich foods such as chicken, fish and meat aid the absorption of magnesium, along with the intake of calcium, phosphorus and zinc, and the vitamins B1, B6, C and D.
Signs of magnesium deficiency
Premenstrual headaches, nausea and vomiting, fatigue, insomnia, anorexia, rapid or irregular heartbeat, muscle weakness and cramps, high blood pressure, poor blood sugar control and personality changes.
