Magnesium deficiency affects half of the US population. In what foods can we find a natural source of magnesium and how to choose the right supplements?
According to The Nation Institutes of Health, it is estimated that up to half (48%) of the American population suffers from magnesium deficiency. Meanwhile, The US Department of Agriculture recommends 228 mg/day (women) and 323 mg/day (men) of magnesium from food, the majority of the population in the United States does not receive the recommended daily allowance of magnesium.
This recommendation is for an adult living in the United States. In other parts of the world, the daily recommended dose of magnesium may look quite different. Increased intake should be given to diabetics, cardiac patients, breastfeeding and pregnant women, athletes and people over 50.
Magnesium ranks 2nd among the minerals that are most abundant inside cells. It is involved in many metabolic processes in the body and is therefore very important for the functioning of the whole organism. Magnesium is involved in energy production and plays a role in nerve function and muscle relaxation.
Together with calcium and potassium, it regulates heart rhythm and blood clotting. It also helps in the production and utilization of insulin. And, as we all know, magnesium has a beneficial effect on the formation of bones and teeth.
How to choose the right dietary supplement?
If for some reason you are unable to get magnesium into your body through a natural diet, you can reach for supplements.
You can find these minerals in different forms which can be bought online with a discount iHerb code on YoursHerbs. The important thing is to choose one that is well-absorbed. We recommend reaching for magnesium in the so-called chelated form, which has an absorption rate of around 40-90% compared to minerals in inorganic form, where the absorption rate is only 5-10%.
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What is a chelate bond?
Think of a chelate as a pair of clamps that grip a mineral (in this case magnesium): AMINO ACID – MAGNESIUM – AMINO ACID.
In such a bond, the mineral is able to pass more easily through the digestive tract into the stomach and is better absorbed.
Information on whether the product is in chelated form can be found on the product packaging. If the manufacturer uses the chelated form of the mineral, they must also state this on the packaging, so we recommend reading labels properly to ensure you are not buying a
Natural sources of magnesium
- Whole grains
- Nuts
- Yeast
- Dark leafy vegetables
- Cocoa
- Chocolate
- Shellfish
- Fresh pineapple
- Banana
- Dates
- Bulgur
- Buckwheat
How do you know if you are deficient in magnesium?
Do you know that feeling when you are chased by a craving? Do you always crave chocolate? One of the reasons for this can be magnesium deficiency, which often causes this condition. Try adding foods with a natural source of magnesium to your diet and your sweet tooth should disappear.
Other signs of magnesium deficiency in the body can include hemorrhoids, kidney stones, brittle nails, hair loss or muscle cramps.
