How Much Magnesium Do You Need?

How Much Magnesium Do You Need?

It's estimated that 80 percent of Americans are deficient in magnesium.  Magnesium is often thought as a mineral for heart and bones, but it's so much more than that.  Research has shown that there are 3,500 magnesium-binding sites on human proteins, which means being deficient in magnesium has more health consequences than originally thought.

Magnesium is necessary for:

* activating muscles and nerves

* producing ATP (our body's energy currency)

* macronutrient digestion

* acts as a precursor for serotonin and other neurotransmitters 

* serves as building blocks for RNA and DNA 

Magnesium also plays a major role in the detoxification process which allows our bodies the ability to prevent damage from chemicals, heavy metals and other toxins.

Magnesium deficiency can cause a number of chronic illnesses including:

* heart disease

* impaired detoxification

* headaches

* migraines

* insomnia

* asthma

* bladder infections

* depression

* blood clots

* high blood pressure

* heart palpitations

* liver disease

* nerve problems

Chronic magnesium deficiency can lead to more serious symptoms like seizures and coronary spasms.

How Much Magnesium?

It's important to understand that everybody's needs may be slightly different and there are several types of supplemental magnesium which I'll discuss below.  One of the more important things to remember is that the majority of your magnesium intake should be from juicing raw vegetables.  

Another important factor to consider is magnesium works synergistically with other minerals.  If you're taking an oral magnesium supplement, vitamin D3 and vitamin K2 must be considered as well.  Calcium is also important but it's most beneficial to consume calcium rich foods like green, leafy vegetables.  

What's the Best Source of Supplemental Magnesium?

Be sure to avoid any magnesium stearate supplement because it's a hazardous additive.  

You're best options for supplemental magnesium are magnesium citrate and magnesium threonate.  Magnesium citrate is magnesium with citric acid and is well absorbed.  Magnesium threonate has a very strong ability to penetrate the mitochondrial membrane.

Dosage Recommendations

As already been mentioned, 80 percent of the population is severely deficient in magnesium.  Current recommendations for adult men are 400 to 420 milligrams and adult women are 310 to 320 milligrams.  Some health care providers believe an accurate measurement of magnesium deficiency, which I agree with, is the "bowel test."  You know you are consuming too much magnesium when your stools become loose.  You can also use magnesium oil for topical application.

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