Sometimes the most familiar advice is the most easily dismissed when it comes to our health. We know we need certain vitamins and minerals every single day to stay healthy, but with so many supplements and fortified foods out there, we always assume we're getting enough. This is especially true with magnesium.
On the September 24 episode of "The Dr. Oz Show," Dr. Mehmet Oz explained that between 68 and 75 percent of all American adults are deficient in magnesium, dubbing it the "most overlooked mineral."
What is magnesium?
Magnesium is the fourth most abundant mineral within the human body, according to the National Institutes of Health (NIH). Of that naturally occurring magnesium, about 50 percent of it is found stored within the bones. The magnesium we consume through supplements is absorbed through the small intestine and then excreted by the kidneys to begin various processes. The known health benefits of magnesium include:
Helps muscles contract properly during exercise and recover properly afterwards.
Assists the bones and teeth in absorbing calcium both on its own and by converting vitamin D into it's active form.
Strengthens the immune system for a strong response against potentially damaging free radicals.
While these reasons should be enough to try getting more magnesium in your diet, the main benefit we're focusing on today is how magnesium can help you feel more energized.
Magnesium and Energy
According to Dr. Oz, magnesium plays a key role in more than 300 chemical reactions within the body. When it comes to energy, magnesium helps the body use oxygen more efficiently and increases the number of available red blood cells. Oxygen helps the body burn calories to generate energy, carried to the various tissues of the body by the red blood cells to do just that. Symptoms of a magnesium deficiency include lack of energy/fatigue, weakness and anxiety and/or irritability. Appetite can also be affected.
How to Get More
If you're thinking you might be deficient in magnesium, you can find it in supplemental form. The recommended dietary allowance (RDA) of magnesium for adult men is between 400 and 420 mg per day and between 310 and 320 mg per day for women, according to the NIH. Women who are pregnant should speak with their doctor about how much to take.
If you're looking to add more magnesium to your daily routine without taking pills, Dr. Oz recommended at least five servings per day of magnesium-rich foods like green vegetables, fruits and cereals (many are also fortified with added magnesium now). Some of his recommendations included spinach, brown rice, quinoa, bananas and avocados. Keeping magnesium levels constant throughout the day can prevent spikes and dips in energy.
Shop our full selection of magnesium supplements at eVitamins. Magnesium, the once overlooked mineral, could be the answer you've been waiting for.
Products you may like:
Now Foods Magnesium Caps Why you may like this product? Just one capsule per day of
this supplement for Now offers
400 mg of magnesium to help
supplement your diet.
Magnesium plays a key role in
more 300 chemical processes in
the body, including energy
Twinlab Magnesium Why you may like this product? TwinLab's supplements also
offers 400 mg of magnesium per
serving. In addition to energy
production, magnesium is
needed for proper functioning
of the muscles and nerves.
Magnesium helps the body's
tissues absorb more calcium.
Natural Vitality Natural Calm Original Why you may like this product? Magnesium is often referred to
as an "anti-stress mineral"
for its calming properties.
This product from Natural
Vitality contains 350 mg of
magnesium per serving, is
available in four flavors and
mixes easily with hot water.
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