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magnesium

Context

Involved in hundreds of chemical reactions in your body and helps you maintain good health
- creation of energy by activating adenosine triphosphate (ATP)
- RNA and DNA, which contain the genetic blueprints for the formation of all the protein molecules in the body, are also dependent on magnesium.
- Electrical signal transmission along the nerves also depend on Magnesium.
Daily Value (DV) of 440 mg for 55 kg.
- 6–8 mg/kg (3.0 to 4.5 mg/lb) of body weight per day for adults. Upto 10 mg/kg/day for children & athlete’s
- Magnesium is effectively filtered by the kidneys, so excess isn’t a real problem, but magnesium has a laxative effect.

Deficiency reasons

Overuse of Potash in soil
Acid Rain
Food Processing
Over cooking of Vegetables
Fluorinated water/Fluoride
Low stomach acid
Excess Calcium
Stress
Excess Protein, Tea, Phytic acid
Drugs
Vitamin B1, Selenium deficiency

Diagnosis

Less thn 1% of the body’s Magnesium is carried in the bloodstream. Most is present in bone & other tissues. If u r low in available Mg, ur body will leach it out of ur bones to supply ur needs. This will make the blood Mg levels to appear ok. So Blood tests r inaccurate! RBC magnesium testing is the best option to get the real picture. Hair mineral testing is also somewhat reliable.

Anxiety
Arrythmia
Twitching
Convolutions
High BP
Menstrual cramps
Migraines
Constipation
Muscle cramping

Sources

Nuts
- almonds, cashews, and Brazil nuts.
- 28-g of Mg gives 20% of DV.
Avocado
- 1 avocado - 14%
Legumes
- lentils, beans, chickpeas, peas, and soybeans.
- cooked black beans contains an impressive 120 mg of magnesium, which is 29% of the DV
- Tofu - 3.5-oz. (100-g) serving contains 35 mg of magnesium, which is 8% of the DV
Seeds
- flax, pumpkin, and chia seeds
- Pumpkin seeds are a particularly good source, with 168 mg in a 1-oz. (28-g) serving.
Whole grains
- 1-cup (168-g) serving of cooked buckwheat provides 20% of the DV
Fruits
- Bananas - 37 mg of magnesium, or 9% of the DV, in one large banana
Leafy greens
- 1-cup (180-g) serving of cooked spinach has 158 mg of magnesium, or 37% of the DV

Supplements

Magnesium glycinate is most suitable for adults Magnesium taurate for heart patients. Magnesium citrate (in multiple doses) for kids.
ithrive - powder form & almost no additives.