Last month investigated Epsom Salts and discovered that these magnesium salts may have true healing power. My research also raised questions about the benefits of magnesium in general. I discovered it was quite a mineral. It is essential for more than 300 separate activities in the body. Seriously. Its involved protein synthesis, irregular heart rhythm, muscle and nerve function and blood sugar control– just to name a few.
While its clear that it is hugely important to health, its actually hard to measure the levels of this mineral in the body. The published guidelines of The Food and Nutrition Board state that adult women require 325 mg/day while men need a bit more, 400mg/day. Lack of magnesium can cause abnormal heart rates, cramps and even seizures. The good news is that it is widely available in leafy greens, whole grains and nuts. For example one ounce of almonds has 80mg of magnesium, while brown rice clocks in at 40 mg of this important nutrient. If you eat a well balanced diet with 2-3 daily servings of vegetables and whole grains you will easily hit the magnesium sweet spot. But its not always easy. If you follow a low fat / low carb diet or if you avoid gluten, it might be hard to meet RDA forthis critical nutrient. In addition, people with diabetes, digestive problems or struggle with alcohol can have a need for increased levels.
What you Need to Know About Magnesium Supplements
Because its not always easy to meet the RDA, supplements can fill the gap. But while you can find shelves of options in the health food or drugstore, not all options are equal Your body seems to absorb magnesium best when its dissolved in liquid. Rather than a simple capsule, purchase this mineral in a dissolvable powder ( eg Calm Zone Magnesium from the Vitamin Shoppe). Mix one to two teaspoons mixed into half a cup of water, toss in a few icecubes and it tastes like Kool Aid. Mix the solution into ice tea and it tastes much like an Arnold Palmer.
But don’t get carried away. If a little is good, more is definately not better. Keep in mind that magnesium is a powerful laxative. Don’t exceed the RDA of 325mg and you will get all the benefits without unwanted problems.