If you ask me which element is the most important for our body, I will say, it must be Magnesium.
Why? Because it is involved in more than 600 different processes in our body. It has effects on metabolism, transmission of nerve impulses to our brain, processing of fatty acids and proteins, helps in muscle movements, helps body to build new proteins (which means renewing our body). It helps to control blood glucose, and blood pressure. Without Magnesium we will feel weak and out of energy as it is one of the main elements which help to produce energy in our body. Low Magnesium would cause depression, anxiety, migraines, and sleeping issues. It helps our body to support bone health by playing one of biggest roles in transporting Calcium and Potassium to cells. Yet, this is not all. Without Magnesium our heart would not work right, and it is a natural antioxidant. I can keep going on and on about how essential Magnesium is for us. Let's look at recommended daily intake for Magnesium:
Children up to 6 months - 30 mg 7–12 months - 75 mg 1–3 years - 80 mg 4–8 years - 130 mg 9–13 years - 240 mg 14–18 years - 410 mg (for men) 360 mg (for women) 19–30 years - 400 mg (men) 310 mg (women) 31+ years - 420 mg (men) 320 mg (women) Now, let's look at what these numbers really are and decide if you should take Magnesium in supplements or not. A healthy adult body produces and constantly keeps in it approximately 25 grams of Magnesium daily. Keep in mind that 25 grams is 25,000 mg. Yes, that is correct and no mistake. Your body is capable to cover all its needs by producing its own Magnesium. Your body loses about 120 mg (0.12 gm) of it each day with urine, which is a super microscopic number out of all it produces naturally. So, let's say that hypothetically, somehow, it still needs those 30 mg - 420 mg (0.03 gm - 0.42 gm) of an additional dose each day. Should you start taking supplements to cover it? I will give you just a few examples of what foods you can get Magnesium from to show you that you don't really need supplements. Spinach - 1 cup of raw spinach has 0.08 gm of Magnesium. 1 cup cooked - 7.8 gm. Pumpkin, sunflower, sesame, chia, hemp, and flax seeds are very rich in Magnesium. Cacao powder and cocoa are incredibly high sources of magnesium. If you don't know the difference between these two - cacao is raw beans, while cocoa is already roasted. Having a small square of dark or raw chocolate, or a couple of tablespoons of cocoa is certainly an enjoyable way to add more magnesium to your day! Raw almonds - 23 nuts or 1 oz have 0.08 gm of Magnesium. Bananas - a medium size has 0.03 gm of Magnesium. These are certainly not all but here is a gigantic surprise for you! COFFEE! Your morning cup of coffee just got a bit more exciting. Coffee is the highest source of liquid magnesium you can consume! It’s also higher than any food source. Espresso has a higher magnesium content, but all coffee comes in around 1000 milligrams (1 gm) or more in just one 8-oz cup. It is more than 2 times more than the recommended daily dose for men over 31 years old. Although you should remember that calcium from milk and refined sugar interfere with magnesium absorption. The best way to drink your coffee is black. If you absolutely can't have it straight black, you can add coconut milk (only) and raw honey as these two are proven to be the only ones which don't affect the benefits of coffee in our bodies. There is even more good thing about Magnesium. There is no such thing as overdosing on it with food you eat. So, don't worry about it. The only overdoses recognized come from supplements or medications, and cause mild symptoms, including diarrhea, nausea, and stomach cramps I hope I was able to break another food myth for you my friends. Another myth created by the pharmaceutical industry (big pharma) along with most of the vitamins market out there, in order to collect your money.
If all of this is still not convincing enough for you, I would suggest you look closely at what Magnesium supplements you are buying or are being convinced to buy. There are many forms of Magnesium supplements available. Make sure you are taking the Magnesium Gluconate, as it has been shown to have the highest absorption rate among all other types of magnesium supplements. All the rest are pretty useless. Stay healthy and mentally free from Big Pharma manipulation.