Magnesium has a role in over 300 reactions in the human body. As another essential mineral to our function, let’s take a look at magnesium and discuss why it’s important to make sure you’re consuming enough. It is common for most adults to miss their daily requirement for magnesium. Several foods in our diet contain adequate levels of magnesium including:
Spinach
Avocados
Cashews
Almonds
Pumpkin Seeds
Magnesium, unlike zinc which was featured in a recent blog, is consumed in larger amounts. Typically, 100mg per day can be enough for the average adult but consuming 200-300mg will satisfy what your body needs and can use. The benefits of magnesium include:
Bone health/formation
Better sleep
Improved immune system function
Blood sugar control
Muscle and nerve function
Heart health/Healthy blood pressure levels
Improvements in anxiety and migraines
Mood booster
Regulates the body’s response to stress
As a supplement, magnesium is offered in many forms. This includes Magnesium Bisglycinate which is at the top of the list. It’s a very effective form of magnesium that is more easily absorbed by the body. The supplementation of magnesium isn’t a requirement but it could be a great dietary addition if you want to better meet your needs. Typically, magnesium comes in pill or powder form. That’s what decent supplement companies will sell. Thorne, for example, sells a Magnesium Bisglycinate powder.
Calorie tracking and an understanding of one’s nutrition will paint a picture on how much you may or may not be missing the mark on magnesium. However, certain medications and excessive alcohol consumption can interfere with healthy magnesium levels. If you feel you may be lacking, supplementation could be an option. Be sure to check with your physician to see if you may benefit from more magnesium!
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Michael Allen
Author Bio
Michael has been working with clients in the gym and countless adults in a physical therapy setting since 2013. He spent 3 semesters working at Towson University with student-athletes from nearly every sport at the school. He served as the Strength and Conditioning Coordinator for Kennard-Dale High School during the 2019-2020 school year. His goal is to always get better and give you the safest and most effective use of your time at First Capital Gym.