Magnesium is a very important element of the human diet. An adult’s body contains about 24 grams of magnesium, with 60% of it in the skeleton and 40% in the cells.
It is necessary for the process of calcium absorption while playing an important role in the regulation of the nervous system, the function of muscle cells and the heart, as well as in the formation of bones.
In addition, it contributes to the function of metabolism and increases the sensitivity of cells to insulin, the hormone that regulates the entry of sugar into cells.
Lack of magnesium can negatively affect the heart, memory, and mood.
The 7 most common symptoms of magnesium deficiency are:
- cramps in the hands and feet
- insomnia
- mood disorders such as confusion, nervousness, and anxiety
- weakness and chronic fatigue
- bowel disorders, constipation, or diarrhea
- headache
- rapid applies or short-term cardiac arrhythmias
Recommended quantity
The daily recommended dose for each person depends on several factors, such as gender and age. In general, healthy individuals should take about 6 mg for each kilogram of weight. For example, for women, the daily recommended dose is about 280-360 mg, while for men it can reach up to 410 mg.
Magnesium foods
Magnesium is found in many healthy foods, unlike processed foods, which are poor in this element.
In more detail, magnesium is present in sunflower seeds, walnuts, almonds, hazelnuts, flaxseeds, sesame seeds, tahini, pistachios, dates, groundnuts, chickpeas, bananas, figs, apples, peaches, apricots, whole wheat germ, whole grains, millet, corn, soybeans, legumes, American beans, garlic, broccoli, and artichoke.
Good sources of magnesium are also cocoa (so chocolate) and spices.
Magnesium-rich foods (mg per 100 grams)
- Seaweed 760
- Sunflower seeds crumb 390
- Tahini 380
- Sesame 370
- Cocoa 350
- Health Chocolate 290
- Almonds 270
- Soybean seeds (or flour) 250
- Soy 250
- Hazelnut crumbs 160
- Dried beans 160
- Walnut crumbs 160
- Chickpeas 130
- Peas dried 130
- Wholemeal Flour (wheat or rye) 120
- Beetroot 113
- Lentils 110
- Dried figs 80
- Dried apricots 65
- Dates 60
- Spinach 60
Magnesium Supplements
Another good source of Magnesium is by supplementing. Considering that there are thousands of Magnesium Supplements in the market, which one should you choose to consume.
Through research, we’ve found out that Magnesium Breakthrough by BiOptimizers (link to full product review) is the best one to take.
The reason is that Magnesium breakthrough is the only magnesium supplement that has all 7 forms of Magnesium. Most supplements contain 1,2 or 3 max forms of Magnesium.
