Jul '24 • General discussion
Why Magnesium?
Ever wonder why magnesium is so important?
✅ Below you will find:
1️⃣ Top 3 Systems Magnesium Supports for Structural Health
2️⃣ Natural Sources of Magnesium with Estimated Values
3️⃣ Daily Recommended Intake
Below you will also find a picture of a brand I always buy and love, although I prefer to get my magnesium from natural sources whenever possible.
1️⃣ Top 3 Systems Magnesium Supports for Structural Health
Connective Tissue Health
Magnesium is a superstar when it comes to keeping your connective tissues in tip top shape. It’s like the secret ingredient for making collagen, the protein that keeps your bones, skin, tendons, and cartilage strong and flexible. Plus, magnesium powers up the enzymes that build and actually fix's these tissues, making sure everything stays in working order.
Protein Power
Magnesium is like the ultimate sidekick for protein building. It helps keep ribosomes (the cell’s protein-making machines) in shape and makes sure enzymes do their job turning mRNA into proteins. Plus, it’s the secret behind ATP, the energy booster that makes protein building happen.
Bone Builder
Think of magnesium as the unsung hero of your bones. It helps form hydroxyapatite, the stuff that makes your bones strong and sturdy. It also keeps calcium in check, ensuring your bones stay healthy and happy. And, it’s got a hand in managing parathyroid hormone (PTH), which is crucial for bone maintenance.
2️⃣ Natural Sources of Magnesium with Estimated Values
Nuts and Seeds
- Almonds: About 80 mg per ounce (28 grams)
- Cashews: About 74 mg per ounce (28 grams)
- Pumpkin seeds: About 150 mg per ounce (28 grams)
- Sunflower seeds: About 37 mg per ounce (28 grams)
Leafy Greens
- Spinach: About 157 mg per cooked cup
- Kale: About 23 mg per cooked cup
- Swiss chard: About 150 mg per cooked cup
- Collard greens: About 40 mg per cooked cup
Whole Grains
- Brown rice: About 86 mg per cooked cup
- Quinoa: About 118 mg per cooked cup
- Oats: About 276 mg per raw cup
- Whole wheat bread: About 23 mg per slice
Legumes
- Black beans: About 120 mg per cooked cup
- Lentils: About 71 mg per cooked cup
- Chickpeas: About 79 mg per cooked cup
- Kidney beans: About 74 mg per cooked cup
Fruits and Vegetables
- Avocados: About 58 mg per fruit
- Bananas: About 32 mg per medium-sized banana
- Broccoli: About 19 mg per cooked cup
- Squash: About 27 mg per cooked cup
Seafood
- Salmon: About 26 mg per 3-ounce (85 grams) serving
- Mackerel: About 82 mg per 3-ounce (85 grams) serving
- Tuna: About 64 mg per 3-ounce (85 grams) serving
Other Sources
- Dark chocolate: About 64 mg per ounce (28 grams) of 70-85% cacao
- Yogurt: About 30 mg per 8-ounce (240 ml) serving
- Tofu: About 37 mg per 3.5-ounce (100 grams) serving
3️⃣ Daily Recommended Intake
General Population 🧑🤝🧑
- Adult Men: 400-420 mg per day
- Adult Women: 310-320 mg per day
Athletes 🏋️♂️🏃
Athletes may require more magnesium due to increased physical activity and the associated loss of magnesium through sweat. The exact amount can vary based on the intensity and duration of exercise, but generally, athletes might need:
- Men: 420-450 mg per day
- Women: 320-350 mg per day
Safe Limits 🦺
The recommended upper limit for magnesium from supplements and fortified foods is 350 mg per day for adults. Magnesium obtained from natural food sources typically does not pose a risk of overdose.
Get your Mag in guys!💯💪
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Why Magnesium?
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