About 80% of adults are deficient in this mineral, which plays a VITAL role in the body from digestion to muscle recovery to sleeping. I'm talking about MAGNESIUM. If you are experiencing muscle spasms, especially in the middle of the night, also known as the restless leg syndrome, anxiety, trouble sleeping & poor digestion, I HIGHLY recommend to start incorporating this amazing mineral into your daily routine.
Some of the benefits that you can expect to experience are:
Calms the nerves - Magnesium is vital for GABA function, an inhibitory neurotransmitter that produces “happy hormones” like serotonin. Certain hormones regulated by magnesium are crucial for calming the brain and promoting relaxation
Sleep Heaven - Because of its ability to help you quiet a racing mind, magnesium can help you fall asleep faster, sleep longer & deeper.
Aids Digestion - Magnesium helps to relax muscles within the digestive tract helping your body move the stool through the intestines, relieving constipation
Muscle Relaxant - Magnesium plays an important role in neuromuscular signals and muscle contractions. Magnesium helps muscles to relax and contract, and also enables you to move around
Regulates Levels of Calcium, Potassium and Sodium - Magnesium plays a role in the active transport of calcium and potassium ions across cell membranes. This makes magnesium vital to nerve impulse conductions, muscle contractions and normal heart rhythms.
It's important to note there are a variety of different forms of magnesium from citrate to chloride to chelate. The one that I take is the Chelated Bisglycinate, which is the highest form of absorption without causing a laxative effect.
The general dosage recommendation is:
19–30 years: 400 mg for men; 310 mg for women
Adults 31 years and older: 420 mg for men; 320 mg for women
Pregnant women: 350-360 mg
Women who are breastfeeding: 310-320 mg
There are many ways to obtain magnesium via food. Best food sources are found in: leafy greens such as spinach (157 grams/cup cooked), swiss chard (150 grams/cup cooked); nuts & seeds, such as almonds (97 grams per 1/4 cup) & cashews (91 grams per 1/4 cup)