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WHAT DO YOU REALLY KNOW ABOUT
MAGNESIUM?
Did you know magnesium plays an integral role in over 300 bodily functions? According to the National Institutes of Health (NIH), this includes actions from muscle relaxation and regulating blood pressure, to maintaining a healthy immune system and bone health. Surprisingly, the Community Nutrition Mapping Project revealed 57% of the U.S. population does not meet daily magnesium requirements! So what does this mean for you…
The Dangers of Deficiency
The NIH acknowledged that a magnesium deficiency can actually increase the risk of cardiovascular disease. Since magnesium can affect the regulation of blood pressure, a healthy intake may help in preventing high blood pressure which is one of the risk factors of cardiovascular disease. The NIH also states that magnesium deficiency can increase the risk of osteoporosis, because magnesium can affect calcium metabolism (the body’s mechanism for maintaining healthy calcium levels), which in turn influences overall bone health.
The importance of magnesium has also been linked to preventing Type 2 diabetes. A Nurses’ Health Study (NHS) and Health Professionals’ Follow Up Study (HFS) followed a test group of women for 18 years, and a test group of men for 12 years, and found that the risk of developing type 2 diabetes was greater in subjects with lower magnesium intake. This is due to the role Magnesium can play in the release of insulin, which helps control blood sugar levels.
Magnesium and ADHD
Magnesium can also be used as a natural approach to treating ADHD. Check out this video from a recent Fox 5 San Diego interview, in which Sara Vance, a Clinical Nutritionist with Rebalance Life, discusses five natural supplements that can help combat ADHD in children and teenagers. Sara talks specifically about how raw cacao can have a positive impact on those affected by the disorder due to the high magnesium content in raw cacao.
Need an Energy Boost?
Even if you just feel like you need some extra energy, magnesium is once again the mineral to pay attention to! The United States Department of Agriculture cited a 2002 study published in the Journal of Medicine, which linked low magnesium levels to a need for increased oxygen. This indicates that when your body has a healthy level of Magnesium, it actually requires less energy! Luckily, it’s not difficult to maintain a healthy intake of magnesium.
Eat it, Cook With it, Even Rub it on Your Skin!
The Recommended Dietary Allowance (RDA) for magnesium, based on the current Recommended Daily Intake (RDI), ranges from 80 to 420 milligrams (mg) daily depending on age and gender. On the higher end, women over 31 should be getting 320mg per day and men over 31 should be getting 420mg. So how much is that really? Let’s take Raw Cashews as an example – they have about 20% of your RDA for magnesium in every 1 ounce serving. That’s a delicious and easy way to boost your intake! Another option is Magnesium Oil, a convenient way to immediately rejuvenate your magnesium levels through your skin. Another fun (and delicious) way is Raw Cacao Powder which is naturally very rich in magnesium (35% RDA per serving). Add it to your favorite recipes or mix it with your favorite shakes – it’s good in everything!
Any way you choose to get your magnesium is a good way – it is one of the more under-appreciated minerals, but has such important health contributions! Are you getting your daily magnesium?
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