If you suffer from muscle cramps, joint pain, migraines, diabetes, high blood pressure, arthritis, osteoporosis, diabetes, restless legs syndrome, chronic fatigue, depression, anxiety, stress, heart disease, PMS, insomnia, or excessive exercising – magnesium may be of some help to you.
Magnesium Benefits
- Relieves muscle aches and pains
- Improves quality of sleep
- Balances hormones
- Boost energy levels
- Supports healthy immune function
- May improve your mood
- Reduce stress levels
- Prevent and relieve headaches
- Alleviate PMS symptoms
Recommended dietary allowances (RDA) for magnesium in adult males and females range between 360-420mg per day.
Deficiency Symptoms
- Loss of appetite
- Nausea or vomiting
- Fatigue or weakness
- Muscle cramps
- Numbness
Which foods are high in magnesium?
- Almonds
- Spinach
- Cashews
- Peanuts
- Soy milk
- Peanut butter
- Bread
- Avocado
- Potatoes
The average adult is able to obtain their Rda from about 150g of almonds or 1kg of baked potatoes per day!! That’s a lot of potato !
Hence the reason many people are required to use a supplement.
Different forms of Magnesium
Magnesium Citrate
This type is bound to citric acid, which has easier absorption and has a gentle laxative effect.
Magnesium Glycinate:
This type has increased bioavailability and has a calming effect. Its mostly used for relaxation, increased sleep quality, and stress relief.
Magnesium Oxide:
This type is less bioavailable and is generally used to alleviate heartburn and constipation.
When choosing the type of magnesium and dosage that is best for your requirements always consult a health professional. Learn how to manage your nutrition. We can help you with any questions you may have about magnesium or any other supplements. Contact us to book a nutritional coaching session with coach Aylin from Fitness Fanatics
Aylin
https://fftraining.com.au/
