Magnesium is essential for every biochemical process that takes place within the body. Magnesium is essential for calcium absorption. It is being recommend in a 1:1 ratio with calcium for maximum absorption.
- Magnesium is vital for turning food into energy for the body, as well as helping in the release of insulin, which regulates blood sugar levels.
- Magnesium helps to repair and maintain body cells.
- Magnesium controls the movement of calcium in and out of cells. It is important for strong bones and teeth.
Green vegetables such as spinach are good sources of magnesium because the center of the chlorophyll molecule (which gives green vegetables their color) contains magnesium. Some beans, peas, nuts, seeds especially pumpkin, and whole, unrefined grains are also good sources of magnesium.
You should note that refined grains like white breads,pasta and crackers are generally low in magnesium. When white flour is processed, the magnesium rich germ and bran are removed. Bread made from whole grain wheat flour provides more magnesium than bread made from white refined flour.
Dr Oz recommends the below amounts as a minimum.
- 1-3 years old: 80 milligrams
- 4-8 years old: 130 milligrams
- 9-13 years old: 240 milligrams
- 14-18 years old (boys): 410 milligrams
- 14-18 years old (girls): 360 milligrams
- Adult females: 310 milligrams
- Pregnancy: 360-400 milligrams
- Breastfeeding women: 320-360 milligrams
- Adult males: 400 milligram
Stress uses up your magnesium and when you sweet you loose magnesium. If you take too much magnesium you will get loose stools. It is generally recommended you take it to bowel tolerance. If the stools get loose take less. By the way insomnia is a sign of low magnesium.