November 2012

Benefits Of Magnesium

Categories: Did You Know | Posted by: Michelle Price

Benefits Of Magnesium

Magnesium (Mg12) is an essential mineral that has proven to have human nutritional benefits. It plays a vital role in the production and transport of energy, muscle contraction and relaxation, protein and fat synthesis. It also acts as an antioxidant.

Magnesium has also shown to provide benefits against Cardiovascular Disease (CVD),Osteoporosis, Diabetes and Hypertension.

Several studies have also demonstrated that Magnesium can help decrease lactate production and increase brain glucose metabolism & availability during exercise.  This is an interesting fact as the brain and central nervous system (CNS) where shown to alter the extent of muscular fatigue perceived.

Ie higher brain glucose = lower perceived fatigue

J Exp Biol 204 2001; 3225-3234

Magnesium can be found in some of these nutrients:

Whole grains

Green leafy vegetables

Nuts/Seeds

Beans

Lentils

Recommended daily dose:

  • Children
    • 1-3 years old: 80 milligrams
    • 4-8 years old: 130 milligrams
    • 9-13 years old: 240 milligrams
    • 14-18 years old (boys): 410 milligrams
    • 14-18 years old (girls): 360 milligrams
  • Adult females: 310 milligrams
  • Pregnancy: 360-400 milligrams
  • Breastfeeding women: 320-360 milligrams
  • Adult males: 400 milligram

http://www.algaecal.com/magnesium/magnesium-rich-foods.html

 

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