Magnesium is a vital nutrient essential for maintaining healthy muscles, nerves, bones, and blood sugar levels. But how much magnesium should you consume daily, and which foods can boost your intake? In collaboration with IMUNI, we delve into these questions and explore the benefits of IMUNI Magnesium Citrate Powder.
As the fourth most abundant mineral in the body, magnesium supports various functions, from enhancing exercise performance to promoting heart and muscle health, as well as aiding in bone mineralization and maintaining strong teeth. Remarkably, magnesium plays a role in over 300 enzymatic reactions in our bodies every day!
Declining Magnesium Intake
Despite its importance, magnesium intake has decreased over the past 30 to 40 years in many industrialized nations. In Australia, the Australian Bureau of Statistics reports that 1 in 3 Australians over the age of two fail to meet their Estimated Average Requirement (EAR) for daily magnesium intake.
Several factors contribute to this deficiency, including:
-
Chronic Low Dietary Intake: Diets high in processed foods and low in magnesium-rich options.
-
Cooking Methods: Boiling and cooking can significantly reduce magnesium content in foods.
-
Vitamin D Deficiency: Low levels can impair magnesium absorption in the gut.
-
Certain Medications: Antibiotics, antacids, and hypertensive drugs can hinder magnesium absorption.
-
Smoking: Reduces plasma magnesium levels.
-
Age: Magnesium absorption may decrease by about 30% as we age.
How to Increase Magnesium Intake
You can enhance your magnesium levels through dietary sources or supplements. Excellent food sources include leafy greens, legumes, nuts, seeds, and whole grains. Here’s a quick guide to the average magnesium content in common foods:
-
Pumpkin seeds (30g): 156mg
-
Chia seeds (30g): 111mg
-
Almonds (30g): 80mg
-
Boiled spinach (½ cup): 78mg
-
Cashews (30g): 74mg
-
Peanuts (¼ cup): 63mg
-
Soymilk (1 cup): 61mg
-
Oatmeal (1 cup cooked): 6mg
-
Whole wheat bread (2 slices): 46mg
-
Cubed avocado (1 cup): 44mg
-
Brown rice (½ cup cooked): 42mg
-
Milk (1 cup): 24mg
What Magnesium Products Should You Pick?
When choosing magnesium supplements, consider options that combine high bioavailability with additional health benefits. Cymbiotika Magnesium L-Threonate (30 x 10mL) is an excellent choice for those seeking cognitive support, as this form is known to penetrate the brain effectively, enhancing memory and overall brain function.
Cymbiotika Magnesium L Threonate 30 x 10mL
For a comprehensive approach to muscle relaxation and overall magnesium replenishment, Vitaceuticals MagZorb Magnesium Glycinate (100 Hard Capsules) offers a highly absorbable form of magnesium that is gentle on the stomach, making it suitable for daily use.
Vitaceuticals MagZorb Magnesium Glycinate 100 Hard Capsules
Lastly, BioCeuticals Ultra Muscleze Night (400g) is perfect for promoting restful sleep and muscle recovery, thanks to its blend of magnesium with added ingredients like herbal extracts that further support relaxation. Together, these products cater to various health needs, ensuring you can find the right magnesium support for your lifestyle.
BioCeuticals Ultra Muscleze Night 400g
