Magnesium: Mineral Powerhouse



Magnesium is ranked as the fourth most abundant mineral in the human body and plays a role in over 600 bodily reactions, from protein formation to gene maintenance. It's also found in foods and can be taken as a supplement. So why is it that approximately 50% of people are not meeting the recommended daily dose of this seemingly well-known mineral? 

Unfortunately, symptoms of Magnesium deficiency don't present themselves until levels become severely low. Factors that contribute to such a deficiency can range from alcohol use, to malnutrition, and even certain medications. Common symptoms may include fatigue, muscle cramps, or numbness.  Depending on your physical needs, a Magnesium deficiency could be corrected with a simple diet change, or a supplement may be needed.




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One easy way to boost your Magnesium levels is to simply add foods to your diet that are naturally high in the mineral. Thankfully, the list includes a large variety. Foods such as dry roasted almonds, boiled Spinach, Avocado, and plain low-fat Yogurt are just a few examples. For a more in-depth list of foods rich in Magnesium, visit https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/.


If your Magnesium deficiency is more severe, a supplement may be needed. However, absorption of Magnesium and its potency varies depending on the type of supplement. Check with your doctor to make sure you're getting the right kind and amount of Magnesium to meet your individual needs.



MAGNESIUM SUPPLEMENTS AT CURRY CHIROPRACTIC


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Table 1: Recommended Dietary Allowances (RDAs) for Magnesium [1]
Age
Male
Female
Pregnancy
Lactation
Birth to 6 months
30 mg*
30 mg*


7–12 months
75 mg*
75 mg*


1–3 years
80 mg
80 mg


4–8 years
130 mg
130 mg


9–13 years
240 mg
240 mg


14–18 years
410 mg
360 mg
400 mg
360 mg
19–30 years
400 mg
310 mg
350 mg
310 mg
31–50 years
420 mg
320 mg
360 mg
320 mg
51+ years
420 mg
320 mg


*Adequate Intake (AI)



Sources

1. "Magnesium", NIH

https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ 


2. Spritzler, Franziska, RD, CDE. "10 Evidence-Based Health Benefits of Magnesium" Healthline,

https://www.healthline.com/nutrition/10-proven-magnesium-benefits 


3. "Magnesium Deficiency" MedLine Plus,

https://medlineplus.gov/ency/article/000315.htm 



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Curry Chiropractic

13936 State Highway 97

Petersburg, IL 62675

(217) 502-1181

www.currychiro.com


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Dr. Curry is a Chiropractor that practices in Petersburg, IL. He practices chiropractic, acupuncture, nutritional therapy, and utilizes many different techniques to achieve optimal health.