Magnesium is a vital mineral that is essential to our body and its functions. It is needed for more than 300 biochemical reactions and plays several important roles in the health of your body and brain. Magnesium helps to:
- keep blood pressure normal
- steady your heart rhythm
- maintain normal nerve and muscle function
- help bones remain strong
- assists in the production of energy and protein
- regulates blood glucose levels and supports a healthy immune system.
Without it, our bodies would not produce energy, muscles would be unable to contract and relax and hormones could not be made to help control vital bodily functions.
Magnesium and Calcium
Magnesium is a macro-mineral which, unlike micro-minerals (trace minerals) are present at larger levels in the body. Calcium, is also a macro mineral and probably one of the most popular minerals in health today and research suggests that we must increase the amount of calcium in our diets in order to help our joints and prevent osteoporosis. But what is not made clear is the relationship between magnesium and calcium and how magnesium is essential for calcium absorption. Both these minerals play equally important roles. Calcium is needed to help contract the muscles, strengthen bones and stimulate nerves however, magnesium is needed to relax muscles, provide elasticity and flexibility for bones and soothe nerves.
A healthy cell has the right calcium magnesium balance – high magnesium and low calcium levels. Without magnesium, calcium can collect in the soft tissues and build up around your bones and joints which in some cases cause one type of arthritis. It can also become lodged in your lungs causing respiratory problems. Too much calcium can become lodged in your heart and calcium poisoning can manifest as heart disease, cancer, kidney stones and much more.
Sufficient levels of magnesium are essential for heart muscle and health and those who suffer from heart attacks usually have low levels of magnesium and high levels of calcium. It has been known that Australia has the highest incidence of cardiovascular disease due to the high calcium ratio to magnesium in the soil and water whereas Japan has the lowest cardiac death rates as daily intake of magnesium is as high as 560mg.
How much magnesium we need daily
Magnesium deficiency could affect up to 800,000 people in the UK so it’s important for us all to know exactly how much daily magnesium we need. This depends on what stage of life you are at and your gender. Here is a handy table which tells you what the recommended amount for you is listed in milligrams (mg).
|Life Stage||Recommended Amount|
|Birth to 6 months||30mg|
|Infants 7-12 months||75mg|
|Children 1-3 years||80mg|
|Children 4-8 years||130mg|
|Children 9-13 years||240mg|
|Teen boys 14-18 years||410mg|
|Teen girls 14-18 years||360mg|
How to get more magnesium
There are three powerful ways to boost your magnesium levels and together the combination will boost them even quicker. These are:
1) Eat magnesium rich foods.
- Dark chocolate: 1 square has 95mg of magnesium
- Avocados: 1 medium has 58mg of magnesium
- Almonds: 1 ounce has 80mg of almonds
- Black beans: ½ cup had 60mg of magnesium
- Tofu: half a cup of tofu has 37mg of magnesium
- Pumpkin seeds: 1/8 cup has 92mg of magnesium
- Whole grains: 1 cup has 160mg of magnesium
- Spinach: 1 cup of boiled spinach has 157mg of magnesium
- Quinoa: 1 cup cooked has 118mg of magnesium
2) Take a top-quality magnesium supplement two times a day. One with breakfast and one at dinner.
3) Use our Magnesium Oil. Directly applying magnesium oil to the skin has a rapid absorption rate, quicker than ingesting an oral supplement. It goes straight to your bloodstream and is delivered to the cells that need it the most, avoiding the digestive system which has a far less absorption rate.
Microbz Magnesium Oil can help the body absorb nutrients, relax muscles, improve sleep, combat muscles cramps, increase flexibility, relieve symptoms of arthritis, osteoporosis and injuries, increase energy and aid endurance and strength performance.
Find out more on magnesium oil here.