I have written many times about the importance of not only adequate calcium consumption, but also of controlling calcium excretion. Properly maintained, a healthy calcium balance can protect us against osteoporosis, heart disease, and other chronic conditions.
I have not written much, however, about another important mineral, magnesium. Without magnesium, the body cannot properly absorb calcium. Beyond that function, magnesium plays many other vital roles in maintaining health and wellness. For example:
- Magnesium supports heart muscle as well as the nerves that control the heart, helping to prevent arrhythmias as well as the spasms of coronary arteries that cause angina.
- Magnesium supports nerve functioning in general and may reduce the risk of migraine headaches.
- Magnesium supports the body’s use of insulin and the burning of carbohydrates. A magnesium deficiency may be involved with both hypertension and diabetes.
- Magnesium supports bone health and helps to prevent osteoporosis.
- Magnesium support the production of cellular energy as well as the synthesis of nucleic acids and proteins.
Unfortunately, substantial numbers of adults and children fail to consume the recommended amount of magnesium. The older people get, the more magnesium consumption becomes a problem. That can be easily changed by consuming whole, organic foods that are rich in magnesium. These include pumpkin seeds, sunflower seeds, tofu, spinach, Swiss chard, oysters, halibut, almonds, Brazil nuts, avocados, cocoa, buckwheat, cooked kidney and pinto beans, and hard water. Strive to eat some of those foods on a daily basis. It’s not possible to get too much magnesium from foods.
If you choose to take a magnesium supplement to reach the recommended daily value (approximately 400 mg per day for adults), choose magnesium citrate or other chelated forms of magnesium such as magnesium aspartate, malate, or glycinate. These highly absorbable forms of magnesium should be taken in divided doses with meals. The upper limit for adult supplementation is 350 mg per day. Discuss this with your physician to avoid drug interactions and kidney problems.
Coaching Inquiries: Do you get enough magnesium from your diet? How often do you eat foods that are rich in magnesium? How could you eat magnesium-rich foods on a daily basis? What other dietary shifts would assist you to be healthy and well.
May you be filled with goodness, peace, and joy.
President, LifeTrek Coaching International, www.LifeTrekCoaching.com
CEO & Co-Founder, Center for School Transformation, www.SchoolTransformation.com
2010-2011 President, International Association of Coaching, www.CertifiedCoach.org
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