11 Ways Magnesium Helps Your Mind and Body September 20, 2017
By Joe Martino
Magnesium is a mineral that is essential to the body for maintaining normal muscle and nerve function. It also plays a key role in keeping a healthy immune system, maintaining heart rhythm, and building strong bones. (Don’t rely on milk for strong bones, find out why here.) Magnesium is also a key ingredient in over 300 biochemical reactions in the body.
If one were to have a magnesium deficiency, they might experience muscle spasms, cardiovascular disease, diabetes, high blood pressure, anxiety disorders, migraines, osteoporosis, and cerebral infarction. So if any of these symptoms are showing up within your body, it might be worth having a look at a magnseium deficiency.
Can you have too much magnesium? Yes. Interestingly, dietary consumption of magnesium has not shown any adverse effects when going over 400mg daily. However, when taken in supplement form, 400+mg caused diarrhea as the body attempts to excrete the excess.
When it comes to daily recommended values it can differ:
Adult males between the ages of 19 to 30 is 400 mg and for their female counterparts, it’s 310 mg.
Adult men over age 31 need 420 mg, while females over age 31 need 320 mg daily. During pregnancy and lactation adult females are require 310 to 360 mg.
There are quite a few benefits of including Magnesium in your diet. These include prevention of stroke, reversing osteoporosis, regulating blood pressure, treating diabetes, preventing heart disease, easing menstrual pain, and more! Magnesium can be obtained from various fruits and veggies or supplements. It is important remember that if you are not buying organic produce there isn’t as many nutrients in conventional farming!
Foods that are high in Magnesium: beets, dates, raisins, broccoli, black beans, spinach, whole grains, cacao powder, sunflower seeds, almonds, cashews, flax and sesame seeds.
More Benefits of Magnesium
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