Depending upon how much you’ve studied about minerals and vitamins, your knowledge about the properties of magnesium may be inadequate — keeping you in the dark about how this mineral can contribute to your overall well-being and health. If you’re only familiar with milk of magnesia to treat an upset stomach or heartburn, read on.
Let’s start with the natural properties of magnesium. While magnesium is important for all your body’s functions, it’s particularly important in keeping your bones strong, normalizing your blood pressure, and keeping your heart rhythm steady. It also is beneficial in promoting relaxation and a restful sleep. Here are four answers to common questions about magnesium.
How much magnesium do you need?
Good question. It depends upon your age, gender and whether you’re a woman who is pregnant or breastfeeding. Based on the RDA (recommended daily allowance), adult men between the ages of 18 and 30 should be getting 400 milligrams of magnesium a day, while women in that age category should be getting 310 milligrams daily. Those RDA levels are slightly higher for those over 30 — 420 milligrams for men and 320 milligrams for women. The levels range from 320 to 400 milligrams a day for pregnant and lactating women, again depending upon age. According to research, less than 30 percent of Americans get the RDA of calcium they need.
So, how can you consume magnesium naturally?
Not sure? Here are 10 foods that, when added to your daily diet, will help you maintain your magnesium levels at the recommended levels: spinach, lentils, seaweed, quinoa, oatmeal, brown rice, black beans, kidney beans, bananas and nuts.
What causes us to lose magnesium?
Plenty of things can get in the way of diminishing the amount of magnesium in our bodies, including alcohol, salt, coffee, refined sugars and antibiotics.
What happens if I don’t get enough magnesium?
The symptoms vary from person to person, but can include risk for migraines and vascular headaches, lack of energy, muscle cramps and difficulty sleeping.
You can boost your magnesium to recommended levels by consuming more foods rich in magnesium. If you’re falling short, you can add a magnesium supplement to your diet. Wonder Lab’s Magnesium Oxide 400 mg supplement provides 60 percent of recommended daily value in each sugar-free, gluten-free tablet.
Directions: As an adult dietary supplement, take 1 or 2 tablets daily or as directed by a physician. Caution: If you are pregnant, nursing, have kidney disease or are taking prescription medication, consult your physician before taking this product.