There is a 75- 80% chance that you are Magnesium Deficient
Magnesium is an essential mineral but with most people eating a diet containing too many processed foods, or nutrient depleted food, the body is not getting enough to meet its needs.
Magnesium has many important metabolic functions.
- It is required for bone health and low intakes predispose one to osteoporosis.
- It plays a key role in regulating blood pressure and those with deficiencies are likely to have hypertension.
- Magnesium plays an important role in carbohydrate metabolism and influences the release and activity of insulin. Those with low magnesium levels have a higher chance of insulin resistance and are likely to develop diabetes.
- Magnesium is key to cardiovascular health. Muscle contraction and nerve conduction within the heart is dependent on magnesium levels. Low levels predispose one to heart arrhythmias. Proper magnesium levels also are a factor in preventing blood from clotting too easily.
- Magnesium deficiency is usually accompanied by slow bowels and constipation.
- Magnesium is needed to make body proteins.
- Over 200 body enzymes require magnesium to function. This is especially true in the production of energy. People with low magnesium levels are often tired or fatigue easily. Other symptoms of magnesium deficiency can be mood swings, PMS, menstrual cramps, irritability, mental confusion, muscle weakness and cramps, loss of appetite and insomnia.
How much do you minimally need?
According to recent USDA surveys, the average intake of magnesium by women 19 to 50 years of age was about 74 percent of the RDA. Men of the same age got about 94 percent of the recommended amount. About 50 percent of women had intakes below 70 percent of their RDA.
These are the recommended daily requirements of magnesium:
. Children
o 1-3 years old: 80 milligrams
o 4-8 years old: 130 milligrams
o 9-13 years old: 240 milligrams
o 14-18 years old (boys): 410 milligrams
o 14-18 years old (girls): 360 milligrams
. Adult females: 310 milligrams
. Pregnancy: 360-400 milligrams
. Breastfeeding women: 320-360 milligrams
. Adult males: 400 milligrams
What Foods are the best sources for Magnesium?
| Foods High in Magnesium |
Serving Size |
Magnesium (mg) |
| Beans, black |
1 cup |
120 |
| Broccoli, raw |
1 cup |
22 |
| Halibut |
1/2 fillet |
170 |
| Nuts, peanuts |
1 oz |
64 |
| Okra, frozen |
1 cup |
94 |
| Oysters |
3 oz |
49 |
| Plantain, raw |
1 medium |
66 |
| Rockfish |
1 fillet |
51 |
| Scallop |
6 large |
55 |
| Seeds, pumpkin and squash |
1 oz (142 seeds) |
151 |
| Soy milk |
1 cup |
47 |
| Spinach, cooked |
1 cup |
157 |
| Tofu |
1/4 block |
37 |
| Whole grain cereal, ready-to-eat |
3/4 cup |
24 |
| Whole grain cereal, cooked |
1 cup |
56 |
| Whole wheat bread |
1 slice |
24 |
USDA Nutrient Database for Standard References, Release 15 for Magnesium, Mg (mg)
BodyHealth Complete and BodyHealth Complete + Detox each contain 100 mg of magnesium per daily serving. This is 25% of one's daily requirement and can easily help to make up for inadequate daily intake through food. In addition these supplements have the best combination of the rest of the required vitamins and minerals in an organic whole food base that can be found anywhere.
Don't risk suffering the consequences of being magnesium deficient. Eat whole organic foods and take BodyHealth Complete daily.
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