Many foods contain it, and many high quality supplements are available.=25\) transition and label it on your spectrum (by using the available annotator - ask your TA). Getting enough magnesium is vital for your health. Though these supplements are generally well tolerated, they may be unsafe for people who take certain diuretics, heart medications, or antibiotics ( 52).įorms that tend to be absorbed well include magnesium citrate, glycinate, orotate, and carbonate ( 3). If you have a medical condition, check with your doctor before taking magnesium supplements. Avocado: 5% of the DV per 1/2 cup (75 grams).Halibut, cooked: 6% of the DV per 3 ounces (85 grams).Salmon, cooked: 6% of the DV per 3 ounces (85 grams).Brown rice, cooked: 10% of the DV per 1/2 cup (100 grams).Peanut butter: 12% of the DV per 2 tablespoons (32 grams).Edamame, cooked: 12% of the DV per 1/2 cup (78 grams).Black beans, cooked: 14% of the DV per 1/2 cup (86 grams).Cashews: 18% of the DV per ounce (28 grams).Almonds: 19% of the DV per ounce (28 grams).Spinach, boiled: 19% of the DV per 1/2 cup (90 grams).Chia seeds: 26% of the DV per ounce (28 grams).Pumpkin seeds: 37% of the DV per ounce (28 grams).The following foods are rich in magnesium ( 40): You can get this mineral from both food and supplements. The recommended daily intake is 400–420 mg per day for men and 310–320 mg per day for women ( 40). Magnesium is essential for many aspects of health. Some studies suggest that magnesium supplements help improve PMS symptoms, though more research is necessary. Still, more recent, high quality studies are needed to determine whether this mineral can improve symptoms regardless of your magnesium levels. In fact, one older study found that taking 250 mg of magnesium per day helped decrease bloating, depression, and anxiety in 126 women with PMS compared with a control group ( 39). As such, supplements may help reduce the severity of symptoms, including menstrual migraine attacks ( 38). This may be because magnesium levels fluctuate throughout the menstrual cycle, which may worsen PMS symptoms in those who have a deficiency. Some research suggests that magnesium supplements help relieve PMS symptoms, as well as other conditions such as menstrual cramps and migraine attacks ( 37). It often causes symptoms such as water retention, abdominal cramps, tiredness, and irritability ( 36). Premenstrual syndrome (PMS) is one of the most common conditions in female-bodied people of childbearing age. Magnesium supplements have been shown to enhance exercise performance in several studies, but results are mixed. However, more studies are needed, as some research suggests that supplementing doesn’t help athletes or active people with normal magnesium levels ( 6).
IODINE ABSORPTION SPECTRUM PROFESSIONAL
What’s more, one study suggested that magnesium supplements protect against certain markers of muscle damage in professional cyclists ( 9). In an older study, volleyball players who took 250 mg of magnesium per day experienced improvements in jumping and arm movements ( 8). One study in 2,570 women associated higher magnesium intake with increased muscle mass and power ( 7). Studies show that magnesium supplements may be particularly beneficial for improving exercise performance in older adults and those with a deficiency in this nutrient ( 6). Magnesium helps move blood sugar into your muscles and dispose of lactate, which can build up during exercise and cause fatigue ( 5). However, many people get less than they need.ĭuring exercise, you need more magnesium than when you’re resting, depending on the activity ( 4). Magnesium supports hundreds of chemical reactions in your body. adults get less than the recommended daily amount of magnesium ( 1, 3). Nonetheless, studies suggest that approximately 50% of U.S. Nervous system regulation: regulating neurotransmitters, which send messages throughout your brain and nervous system.Muscle movements: aiding in muscle contraction and relaxation.Gene maintenance: helping create and repair DNA and RNA.Protein formation: creating new proteins from amino acids.Energy creation: converting food into energy.It’s involved in more than 600 reactions in your body, including ( 2): One of its main roles is to act as a cofactor - a helper molecule - in the biochemical reactions continuously performed by enzymes. In fact, every cell in your body contains this mineral and needs it to function.Ībout 60% of the magnesium in your body occurs in bone, while the rest is in muscles, soft tissues, and fluids, including blood ( 1). Involved in hundreds of biochemical reactions in your body
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