Posted on December 04, 2014 by Kate Halsall
Do you suffer from headaches, insomnia, high blood pressure or muscle spasms? Did you know that you may be able to help prevent this by increasing your intake of Magnesium? Simply put, these are some of the common symptoms of magnesium deficiency. We’re not saying you absolutely have a deficiency, but as Magnesium isn’t produced naturally by your body, it’s worth looking at whether you’re getting enough on a daily basis.
Our Personal Trainer Lucy has previously blogged on the benefits of Magnesium in improving body composition, but in actual fact it is needed for EVERYTHING!
What Is Magnesium Important?
Magnesium is used in:
* Protein synthesis
* Muscle and nerve function
* Maintaining a healthy immune system
* Energy production
* The development of bone.
* It can decrease the risk of cardiovascular disease
*It can lowering blood pressure
* It can help to lower the risk of Type 2 diabetes (as it can help to control blood glucose).
* It gain aid with improved sleep patterns and therefore reduce insomnia.
How Much Magnesium Do You Need?
You can get magnesium through a healthy balanced diet. Some examples of high magnesium foods are below. Alternatively there are magnesium supplements. The recommended doses are adolescent and adult males 270 to 400 milligrams; adolescent and adult females, 280 to 320 milligrams.
Good Sources of Magnesium
Pumpkin seeds (roasted)
Almonds
Brazil nuts
Sesame seeds
Walnuts
Rice (whole grain brown)
Spinach
Cooked beans
Broccoli
Banana
Potato (baked)
Cow’s milk 10
Rice (white)
Apple
Be warned though, if you have too much magnesium you can suffer from some side affects – stomach upset, nausea, vomiting, diarrhea, and other side effects. Be careful and if any doubt, speak to your doctor.
Further Reading
http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
http://healthylifejournal.org/healthy-living/why-magnesium-is-important-to-your-health/
http://www.webmd.com/vitamins-supplements/ingredientmono-998-MAGNESIUM.aspx?