Why Do I Need Magnesium In My Life? #AMCoffee

Magnesium Benefits & Foods
Daily Reminders


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Magnesium plays a crucial role in our bodily functions. It is a key ingredient for protein synthesis, blood sugar control, nerve function, energy metabolism and take part in over 300 chemical reactions vital to our daily living. Many biochemical functions call for presence of this mineral in our body.

Statistics say that the majority of the population of this country may be deficient of magnesium. Why? Just take a look at the natural – food – sources that magnesium is found in! Explanation can be found easily, as the majority of the population does not eat those foods!

Top 10 Magnesium Rich Foods with daily RDA in milligrams.

Women RDA is 310 milligrams per day. For Men it is 400 milligrams per day.

  1. Spinach — 1 cup: 157 milligrams (40% DV)
  2. Chard — 1 cup: 154 milligrams (38% DV)
  3. Pumpkin seeds — 1/8 cup: 92 milligrams (23% DV)
  4. Yogurt or Kefir — 1 cup: 50 milligrams (13% DV)
  5. Almonds — 1 ounce: 80 milligrams (20% DV)
  6. Black Beans — ½ cup: 60 milligrams (15% DV)
  7. Avocado — 1 medium: 58 milligrams  (15% DV)
  8. Figs — ½ cup: 50 milligrams (13% DV)
  9. Dark Chocolate — 1 square: 95 milligrams (24% DV)
  10. Banana — 1 medium: 32 milligrams (8% DV)

Do remember that magnesium is considered one of those electrolytes that make our muscles contract. That is why runners and those sports that take a huge tall during performance call for replenishing the bodies with electrolyte water. The heart – as our most important muscle – needs magnesium for its contraction and other biochemical functions inside of it.

And what about liver? Does liver call for some magnesium for its healthy well-being? You bet! Magnesium supports liver to neutralize and remove toxins from our system.

As half of our magnesium supply is stored in our bones, this mineral is the top priority for the bone health!

And we just overviewed the importance of Vitamin D for our well-being, magnesium is part of that complex system that helps to activate the enzymes to allow our body to absorb vitamin D! Wow, what an amazing circuit our bodies are!

Hop down to the discussion points to take a look at more things that inspired our conversation about Magnesium.

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  1. Nicole M. says

    Magnesium is super important to me because research shows it can help people who suffer from chronic migraines. I bought a topical spray magnesium oil, and sometimes take epsom salt baths as well. It seems to be reducing the recurrences of migraines, so I keep doing it.

  2. I like these foods and know now more than ever how important they are.

    • Laura, Celebrate Woman Today says

      When we train our brain to consume information that affects the health of our bodies, we subconsciously train our brain to look for and obtain such benefits from life around us!

  3. Laura, Celebrate Woman Today says


    Magnesium In Foods

    The National Institutes of Health of the Department of Health and Human Services has ample information about foods that have magnesium in it.

    I dug it out for you to see and bookmark. Today is a good day to remind ourselves about the foods that we could enjoy and benefit from.

    Women RDA is 310 milligrams per day. For Men it is 400 milligrams per day.

    Make sure that you VARY sources of foods to benefit the most!

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  4. Laura, Celebrate Woman Today says

    am coffee

    Recommended Dietary Allownces (RDA) for Different Age Groups

    Again, the National Institutes of Health has figure it all out and presented for us, consumers, in a nice orderly manner.

    Take a look at this table and see if you consume enough of magnesium with the foods that you eat daily!

    Be truthful to yourself, as you are the one who needs to know the truth about your own consumption of the foods that are beneficial to your body.

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    • 420 mg i can say i sure do or maybe just where i need to be that is so interesting who needs to take a pill when i can eat them

      • Laura, Celebrate Woman Today says

        It is easy to get daily RDA for magnesium when we eat from the variety of sources!

    • Amanda Alvarado says

      I find it interesting that a woman (and males) need less magnesium between 19-30 compared to the age bracket right before and after them!

  5. Laura, Celebrate Woman Today says
  6. Laura, Celebrate Woman Today says


    Magnesium Deficiency

    Symptomatic magnesium deficiency due to low dietary intake in otherwise-healthy people is uncommon because the kidneys limit urinary excretion of this mineral [3]. However, habitually low intakes or excessive losses of magnesium due to certain health conditions, chronic alcoholism, and/or the use of certain medications can lead to magnesium deficiency.

    Early signs of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. As magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and coronary spasms can occur. Severe magnesium deficiency can result in hypocalcemia or hypokalemia (low serum calcium or potassium levels, respectively) because mineral homeostasis is disrupted.

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  7. Laura, Celebrate Woman Today says


    Groups at Risk of Magnesium Inadequacy

    Per National Institutes of Health, here are the groups of population who are most prone to magnesium deficiency.

    People with gastrointestinal diseases

    The chronic diarrhea and fat malabsorption resulting from Crohn’s disease, gluten-sensitive enteropathy (celiac disease), and regional enteritis can lead to magnesium depletion over time. Resection or bypass of the small intestine, especially the ileum, typically leads to malabsorption and magnesium loss.

    People with type 2 diabetes

    Magnesium deficits and increased urinary magnesium excretion can occur in people with insulin resistance and/or type 2 diabetes. The magnesium loss appears to be secondary to higher concentrations of glucose in the kidney that increase urine output.

    People with alcohol dependence

    Magnesium deficiency is common in people with chronic alcoholism. In these individuals, poor dietary intake and nutritional status; gastrointestinal problems, including vomiting, diarrhea, and steatorrhea (fatty stools) resulting from pancreatitis; renal dysfunction with excess excretion of magnesium into the urine; phosphate depletion; vitamin D deficiency; acute alcoholic ketoacidosis; and hyperaldosteronism secondary to liver disease can all contribute to decreased magnesium status.

    Older adults

    Older adults have lower dietary intakes of magnesium than younger adults. In addition, magnesium absorption from the gut decreases and renal magnesium excretion increases with age. Older adults are also more likely to have chronic diseases or take medications that alter magnesium status, which can increase their risk of magnesium depletion.

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  8. Laura, Celebrate Woman Today says


    Health Risks from Excessive Magnesium

    Here’s what National Institutes of Health says about the risks in magnesium excessive consumption.

    However do know that it refers to SUPPLEMENTAL consumption! When we eat good foods rich in magnesium, we are doing what Nature has intended.

    Too much magnesium from food does not pose a health risk in healthy individuals because the kidneys eliminate excess amounts in the urine.

    However, high doses of magnesium from dietary supplements or medications often result in diarrhea that can be accompanied by nausea and abdominal cramping. Forms of magnesium most commonly reported to cause diarrhea include magnesium carbonate, chloride, gluconate, and oxide. The diarrhea and laxative effects of magnesium salts are due to the osmotic activity of unabsorbed salts in the intestine and colon and the stimulation of gastric motility.

    Very large doses of magnesium-containing laxatives and antacids (typically providing more than 5,000 mg/day magnesium) have been associated with magnesium toxicity, including fatal hypermagnesemia in a 28-month-old boy and an elderly man.

    Symptoms of magnesium toxicity, which usually develop after serum concentrations exceed 1.74–2.61 mmol/L, can include hypotension, nausea, vomiting, facial flushing, retention of urine, ileus, depression, and lethargy before progressing to muscle weakness, difficulty breathing, extreme hypotension, irregular heartbeat, and cardiac arrest. The risk of magnesium toxicity increases with impaired renal function or kidney failure because the ability to remove excess magnesium is reduced or lost.


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  9. Laura, Celebrate Woman Today says

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