Magnesium supplements advice

An essential mineral that is required for a variety of functions, magnesium is the fourth most abundant mineral found in your body. The primary role of magnesium is to help maintain normal muscle and nerve functioning, by aiding with the signals that are transmitted throughout the cells.

It also helps to regulate your blood sugar levels, keeps the heart rhythm normal, enhances the immune system, and maintains a normal blood pressure levels.

The foods where you will most commonly find magnesium include spinach, halibut, almonds, cashews, soybeans, some cereals, oatmeal, potatoes, peanuts, lentils, baked beans, and chocolate milk.

The recommended intake for this mineral is set at 310 mg per day for females aged 19-30 and 400 mg for males in the same age range. Once you move past 30, then females are advised to take in 320 mg per day, while males should shoot for 420 mg.

The signs of deficiency with regards to this nutrient include the loss of appetite, feelings of nausea, vomiting, fatigue, weakness, numbness and tingling in the limbs, loss of the ability to contract the muscles, and when severe enough, abnormal heart rhythms.

For this reason, it is very critical that you ensure your daily needs are met, either through a well balanced diet or from supplemental form.