Worn Out? Lethargic? You May Be Low on This Mineral
If you’re like most of our readers, you live a fast paced life.
Maybe you are juggling grandkids on the weekend. Perhaps you’ve started to travel, or maybe you’re taking classes for a new found hobby. Or you may have a more flexible schedule — but flexibility can still mean busy!
In fact, many of you have told us you’re more active now than at any other time of your lives.
If that’s true for you, and you often feel tired, worn out, and lethargic, despite exercising and getting lots of rest, one possible cause is a lack of magnesium in your diet.
Magnesium is a vital mineral that has been shown to positively impact energy, muscle function and bone quality (when taken with calcium and vitamin D). And studies show as many as 80% of us are deficient in this power generator! [1]
Magnesium is also responsible for more than 300 biochemical reactions in your body, which makes it one of the most important minerals for your overall health.
Keep reading to find out how much magnesium you need each day and how to get enough of this vital mineral.
Magnesium and its Starring Roles
- Detoxification: Magnesium plays a major role in the detoxification process by helping prevent chemicals, heavy metals and other toxins from damaging your body. Glutathione, which has been dubbed the body’s ‘master antioxidant’ is the most powerful of any antioxidant in your body and needs magnesium for its synthesis.
- Regulation: Magnesium plays an important role in regulating calcium and controls the amount of calcium that flows into and out of your cells.
- Muscle Function: Magnesium is often called the relaxation mineral because of its tranquilizing effect on nerves and muscles. Without magnesium, your muscles are not able to relax properly and cramps may occur. Low magnesium also results in a buildup of lactic acid that can cause pain and tightness. It is for this reason that some physical trainers recommend taking magnesium in the evenings on days that you do strenuous exercise.
- Energy production: Magnesium in your body creates energy by activating adenosine triphosphate (ATP), which is the fundamental unit of energy within the body’s cells. [2] Without proper levels of magnesium, the nutrients that you take in through food and supplements would not be metabolized into energy.
- Bone Health: Magnesium is involved in bone formation. Studies suggest that increasing magnesium intake through foods or supplements may increase bone density in elderly and postmenopausal women. [3]
So How Much do You Need?
The recommended daily intake of magnesium differs between male and females. According to the National Institute of Health, males require 420 mg per day while females need a little less at 320 mg per day. [1]
It is important to note that magnesium cannot be made by the body and must be taken in through food or supplements.
How Can You Get Enough Magnesium? Hint: Think Fiber
An easy way to remember food sources that are high in magnesium is to think of fiber. Fiber rich-foods are usually high in magnesium as well. For example: beans, whole grains, and dark leafy greens.
A major benefit of getting your vitamins and minerals from a varied diet is that you are more often than not getting them in the right combination. For instance, foods contain all of the cofactors and needed co-nutrients in the proper amounts for optimal health. Nature puts these nutrients in combination for a reason — for proper functioning and balance for your body.
Your health, and bones, depend on replacing the many vitamins and minerals that you are losing everyday. That’s where AlgaeCal Plus comes in. As a plant-based, whole-food supplement, AlgaeCal Plus replaces the magnesium, calcium, vitamin D, K2 and other trace minerals such as silica and boron in its proper amounts.
Sources:
- ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- http://articles.mercola.com/sites/articles/archive/2013/12/08/magnesium-health-benefits.aspx”/
- Institute of Medicine (IOM). Food and Nutrition Board. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride. Washington, DC: National Academy Press, 1997.
