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Magnesium & Health

Magnesium: an essential mineral

Magnesium is essential for life. It is found in every cell and is a critical co-factor in more than 300 enzymatic reactions in the human body.

The best way to ensure you are getting enough magnesium is to eat a balanced diet rich in vegetables, fruits, whole grains, nuts and seeds.

Chronic stress, eating processed foods and excessive alcohol consumption, as well as some prescription medications can deplete your magnesium levels.

While it’s relatively easy to become mildly deficient in magnesium, making dietary changes or introducing supplementary magnesium can restore your intake to an optimal level.

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The Benefits of Magnesium

Magnesium is the fourth most abundant mineral in the human body. It is found in every cell and is required for more than 300 enzymatic reactions in your body.

Magnesium is necessary for:

• normal electrolyte balance

• normal nerve and muscle function

• teeth and bone structure

• normal protein synthesis

• normal cell division.

In addition, magnesium contributes to:

• normal energy metabolism

• normal psychological function

• reducing tiredness and fatigue.

Critically, in children magnesium contributes to normal growth and development.

Could You Have Low Magnesium?

Most of the magnesium in your body is stored in your bones, tissues and intracellular fluid, less than 1% is circulating in your bloodstream. This makes it quite difficult to assess whether your magnesium stores are adequate.

Studies suggest that around 50% of people in western countries may be deficient in magnesium due to a range of factors including poor diet, processing of foods, intensive agriculture and degraded soils. In addition, the water we now drink is highly processed and very low in minerals.

You can use the calculator at nutritiondata.self.com to estimate how much dietary magnesium you are consuming and assess whether you are meeting the recommended daily intake.

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How Much Magnesium Do I Need?

Ideally, all your magnesium would come from your diet; one filled with plenty of vegetables, legumes, nuts, seeds and whole grains.

If your diet is inadequate, or you have symptoms of magnesium deficiency, our natural, magnesium-rich bitterns will help you to increase your intake.

The most absorbable forms of magnesium are those found in their ionic form, which makes the magnesium more bio-available. Ancient Lakes ionic magnesium contains 98 000 parts per million of readily absorbable magnesium.

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This table shows the adequate intake of magnesium from all sources by age and sex.

Recommended Daily Intake (RDIs) for Magnesium

Age

Male

Female

Pregnancy

Lactation

1-3 years

80mg

80mg

4-8 years

130mg

130mg

9-13 years

240mg

240mg

14-18 years

410mg

360mg

400mg

360mg

19-30 years

400mg

310mg

350mg

310mg

31-50 years

420mg

320mg

360mg

320mg

51+ years

420mg

320mg

(From https://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n35.pdf)

Want to know more about magnesium?

Please visit our research page for further information on the importance of magnesium, and links to a wealth of articles relating to the health benefits of achieving optimal magnesium levels.

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