Magnificent Magnisum

Magnificent Magnisum

Over half of the US population is deficient in this ESSENTIAL mineral.

 

Yes you read that correctly, over half.
No I didn't make this up - the National Health and Nutritional Examination Survey came to this conclusion.
 
Before we discuss the benefits lets discuss some key reasons as to why we are so deficient in the first place.

 

1. Calorie rich, micronutrient poor food.

Yep that lovely drive thru meal, although convenient, is packed with sugars and processed junk that does one no good when it comes to magnesium. Mom was right, eat your greens (all high in magnesium) !!

2. Magnesium absorption

Without all the crazy jargon, humans have a hard time absorbing magnesium.

3. Excessive Excretion

In addition to absorption - excretion is also an issue. As we get older we have a higher likelihood to under-absorb and over-excrete.

 
What's so important about magnesium anyways!?

Aside from the fact that it is involved in over 300 processes in the body, here are some notable benefits.

 

  • Magnesium helps stress! This year thus far has been interesting to say the least. Magnesium has a calming effect on the nervous system. This means better sleep, better recovery which allows you get to your your fitness goal faster

 

  • Mood! Mood is dependent on magnesium. Magnesium works together with serotonin, a brain chemical that makes us happy. More magnesium = happy you.... or at least the potential for a happy you.

 

  • More exercise needs more magnesium. You're working hard in the gym, well so is magnesium. Exercising increases the need for magnesium by 10-20 percent - assuming you're already meeting daily requirements.

 

So what's the best way to get your magnesium?

YOUR DIET.... surprise I know.

In close second, comes supplementation.

Foods high in magnesium are green leafy vegetables, nuts, legumes and whole grains such as:

  • spinach
  • almonds
  • cashews
  • peanuts
  • whole grain cereal
  • black beans
  • whole wheat bread
  • avocado
  • banana
  • halibut
  • salmon
  • baked potato with the skin

Food is always recommended as the main source  for magnesium but I get it, you're busy. Here's some tips on magnesium supplementation.

Choose high quality magnesium.

Look for magnesium that is bound with citrate, malate, and glycinate. Do your homework and decide what works best for you.

Dosage

Below is the recommended daily allowance , RDA, for magnesium but remember that if you're in the gym working hard then you most likely need more than the recommended amounts.

 

AgeMaleFemale
Birth to 6 months (AI)30 mg30 mg
7–12 months (AI)75 mg75 mg
1–3 years (RDA)80 mg80 mg
4–8 years (RDA)130 mg130 mg
9–13 years (RDA)240 mg240 mg
14–18 years (RDA)410 mg360 mg
19–30 years (RDA)400 mg310 mg
31–50 years (RDA)420 mg320 mg
51+ years (RDA)420 mg320 mg

 

Go Magnesium!

 

Coach Alex



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