Magnesium Supplement - Critical to Endurance
Magnesium supplement is essential for numerous reasons. This important mineral is a co-factor for over 100 enzyme reactions in the body. It is required for the protein formation of DNA production.
It helps turn food into energy and causes muscles to flex by helping transmit electrical impulses across muscles and nerves and SO MUCH MORE!
Magnesium maintains normal intracellar potassium levels,
blocks the entry of excessive calcium, increases the
metabolic efficiency of the heart, and decreases insulin resistance in diabetics.
The Benefits of Magnesium
Magnesium is involved in more than 300 enzyme functions in the human body. This essential nutrient is required for the transmission of nerve impulses, temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth. It is also essential for cardiovascular health.
Despite the fact that magnesium supplement helps to prevent heart attacks, high blood pressure, heart arrhythmia, asthma and kidney stones, up to 40 percent of Americans get less than 75 percent of the daily value of magnesium.
Prescription drugs, diuretics, digitalis, (and other cardio medications), alcohol
, caffeine and stress all deplete magnesium levels.
Deficiency of magnesium can result in calcium depletion, heart spasms, nervousness, confusion, muscular excitability, and kidney stones. To maintain your magnesium supplement, try simple remedies.
Bathe in magnesium sulfate, better known as Epsom salts. The mineral can be absorbed through your skin.
Eliminate or at least reduce your consumption of soft drinks. Soft drinks contain high levels of phosphates which cause deficiencies in magnesium.
Lower your fat intake. A high fat diet (of the wrong kind of fat) will also cause magnesium depletion.
Although vitamin D is crucial to your immunity, don't go beyond optimal dosages, except on rare occasion. High doses will cause magnesium to be excreted from your body.
Foods that contain Magnesium
Whole Food Sources Serving Magnesium (mg)
Brown rice, cooked 1 cup 83.8
Almonds, raw 1 ounce 81.1
Spinach, cooked 1/2 cup 78.3
Swiss chard, cooked 1/2 cup 75.2
Lima beans, cooked 1/2 cup 62.9
Avocado 1 large 50.0
Peanuts*, raw 1 ounce 49.8
Hazelnuts, raw 1 ounce 49.0
*Okra, cooked 1/2 cup 45.6
Black-eyed peas, cooked 1/2 cup 42.8
*Check out this poster:
(Quite fascinating, right?)
Other foods that contain an abundance of magnesium are *chocolate, baked potatoes, oatmeal, broccoli, yogurt, and bananas.
*Many women often crave chocolate around the time of their period. It’s no wonder if you do too! Menstruation depletes your cells of magnesium. Dark chocolate especially, is packed with magnesium so if you crave chocolate, go ahead and dive into it. Your body is telling you something!
Magnesium needs calcium to do its job so you need to take calcium and magnesium in a ratio of about 2:1.
Warning - People who have kidney failure and severe heart disease should not take magnesium supplement unless recommended by their doctors.
Types of Magnesium Supplement
The type of magnesium in various supplements and salts does matter. There is: Magnesium Oxide, Magnesium Chloride, Magnesium Malate, Magnesium Carbonate, Magnesium Citrate, Magnesium Lactate, Magnesium Apartate, Magnesium Glycinate, and Magnesium Succinate.
Which type you take is totally your choice. Many people prefer magnesium citrate or malate because they don't cause diarrhea as readily as some other forms. However, preference seems to be a case by case issue. The only way to tell if you're getting the right supplement for you is by trial and error.
The cheapest form is magnesium oxide. It's easier to produce so the manufacturers make sure it's easily accessible but the caveat is that it doesn't get absorbed well by the body. In fact, most of it is taken up by the intestines, which means it can cause the runs very quickly.
Depression and Magnesium
Depression has been associated with deficiencies in calcium and magnesium.
The problem is that pain killers, over-prescribed by many doctors for common stress, decrease mineral absorption in the body. This poses a clear and present danger for anyone who's down in the dumps and takes them. This tragic trend will continue to happen as long as physicians are willing to prescribe powerful drugs such as percocet, oxycodone and oxycotin, that don't really address the underlying cause. Seems like most American's are more than willing to follow their doctor's advice without question. A shame really because natural remedies can often cure various types of ailments but BIG PHARMA would rather you NOT know about them!
Always consult your physician before using natural remedies, especially for anyone with preexisting conditions or anyone currently taking prescription medications. Although many efforts are made to ensure that the advice given on this site is professionally sound, the advice is not intended to replace a mutual relationship with a medical provider.
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