Magnesium
Magnesium (Mg)…
Why do we need it?
What is it?
Categorized as an essential trace nutrient (i.e. a mineral), it acts as a cofactor, providing function for specific enzyme-based activities.
How much do we need each day?
Age 18+: Men: >420 mg, Women: >320 mg
Upper Limit: 350 mg
(Note: This upper limit applies to supplements and medicines, such as laxatives, not to dietary magnesium.)
What does it do?
Supports Cell Function, DNA synthesis, Biochemical reactions.All living cells require this vital mineral for proper functioning, it is required for over 300 internal biochemical processes in human physiology alone.Nearly 60 percent of all magnesium in our body lies within our skeletal structuresNeeded for many chemical reactions in the body Works with calcium in muscle contraction, blood clotting, and regulation of blood pressure. Helps build bones and teeth.
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Food Sources
Leafy green vegetables such as spinach and broccolilegumes cashewssunflower seeds and other seedshalibutwhole-wheat breadmilkdark chocolate
What if I have a shortage?
Early signs of low
magnesium include:nauseavomitingweaknessdecreased
appetite
Long-term magnesium
deficiency may have adverse effects on:bone
densitybrain
functionnerve
and muscle functiondigestive
system
**People with
alcoholism are also at an increased risk.
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Data Sources
Complete List of Essential Trace Minerals: Food Sources & Benefits (purehimalayanshilajit.com)Listing of vitamins – Harvard HealthVitamin Benefit Chart (progressivehealth.com)Magnesium Deficiency Symptoms & How to Treat – Dr. Axehttps://www.health.com/nutrition/magnesium-deficiencyhttps://www.healthline.com/health/hypomagnesemia#symptomshttps://www.healthline.com/health/hypomagnesemia#symptoms
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