Magnesium is the fourth most abundant mineral in the body and plays a crucial role in over 300 essential bodily functions. Yet the typical American’s diet contains only half the recommended amount of magnesium, and as many as 75% of the population is deficient in this nutrient. Along with improving diet and other habits, magnesium supplements can help support a healthier lifestyle.
What is magnesium?
Magnesium is an essential mineral that helps the human body perform hundreds of different processes, from building proteins to regulating muscles, nerves, andblood glucose, building bones, and even synthesizing DNA. Each of these processes is a biochemical reaction involving enzymes, and magnesium is the “key” to these enzymes, telling them when to start or stop an activity. The body can’t make this mineral — we must absorbit through our diets and magnesium supplements.
Magnesium dosage
The Food and Nutrition Board at the Institute of Medicine of the National Academies develops recommended dietary allowances (RDA) for various nutrients to meet the nutritional needs of the average individual. For adults aged 19 or over, the RDA is 400 to 420 mg dailyfor men and 310 to 320 mg for women — more if they are pregnant.
How can you get enough magnesium? A half cup of soybeans packs 106 mg, an ounce of almonds has 80 mg, and a banana has 32 mg. But considering the proliferation of processed and acidic foods, it’s easy to see why many people turn to magnesium supplements to round out their intake.
Types of magnesium
The body absorbs magnesium through a complex process in the lower intestine, storing most of it in bone, muscle, and tissue. Through a process calledbioavailability, magnesium is also absorbed into the bloodstream and put to work The best magnesium supplements, like Lifeforce Magnesium, contain the most bioavailable forms.
Sources of magnesium
Since the body cannot produce magnesium, it is important to get the necessary nourishment to obtain this vital nutrient. A plant-based diet offers plenty of foods that are high in magnesium, including beans, peas, nuts, whole grains, and leafy green veggies like kale, parsley, and spinach.
