Magnesium is known as one of the essential minerals. The skin needs this mineral, and it helps keep bones strong. Magnesium supplements are available in tablet or powder form. Magnesium can be taken in several ways – as a supplement, by eating food rich in it, or by taking pills. Here we will look at the advantages of magnesium supplements and how to decide if they are right for you.

Taking multi-vitamin and mineral supplements-Do you need extra vitamin and mineral to absorb enough vitamin D from the sun? Do you have enough vitamin C in your foods? How many foods do you need to eat to get the amount of magnesium you need?

Calcium levels-How often should you get your daily calcium intake? Do you have enough calcium levels in your everyday diet? Can you benefit from eating more leafy greens, or taking supplements? The benefits of calcium to the bones. The dietary allowance of calcium.

How about vitamins A, C and E? These are also important but often deficient in people with long-term deficiencies. How many of these do you have to eat on a regular basis to meet your daily multivitamin intake? Do you have enough of these to support your diet? The dietary allowance of vitamins A, C and E.

How about vitamin b6 and magnesium phosphates? These minerals work together to form the basic chemical structure of enzymes, hormones, tissues and blood cells. They also are important to help increase your endurance. You can get both magnesium and zinc from your food, as well as supplements. Zinc is the only mineral supplement that is recommended to aid immune system function, to keep you healthy and to boost your nutrient absorption.

Will taking supplements may slow down the absorption of essential nutrients? Some researchers think there is an effect, but the results remain unclear. No one is quite sure what the optimum amounts are for supplements to enhance bone strength and to enhance bone density.

What about vitamins, minerals and enzymes? Vitamins aid digestion, regulate muscle and blood flow and affect the functioning of the nervous system and of the immune system. In addition, some of the B-12, folic acid and choline found in meats and dairy foods help the functioning of the brain and nerves. Zinc and selenium are minerals that also help the body’s ability to absorb nutrients.

As with all supplements, please check with your doctor before starting a magnesium supplement regimen. Some conditions, such as kidney disease, require that you don’t take supplements. And some medications, such as antidepressants, may interfere with magnesium absorption. Always talk to your doctor.

So where can we find magnesium in foods? Good food sources include: nuts, seeds, beans, whole grains, eggs, chocolate, oatmeal and poultry. Avoid refined carbohydrates, salt and sugar. Avoid soy products, wheat, yeast, caffeine, dairy products, alcohol and corn. Here are some great ideas for meals with magnesium levels-try low-fat, high-fiber foods like brown rice, whole-wheat pasta, whole-grain rice, raw nuts, pumpkin seeds, spinach, and beans.

What other vitamins and minerals should I be taking? The best multivitamin supplements contain vitamins A, C and E. Be sure to read the label on the container to make sure you’re getting the vitamins you need. Also, don’t take additional vitamins if you aren’t getting the ones your food sources provide. For example, women who are pregnant or nursing should not take folic acid and calcium supplements. If you have anemia, talk to your doctor about iron supplements.

Other good vitamins include: riboflavin, potassium, magnesium, thiamin, pyridoxine, pantothenic acid, folic acid, and thiamin. If you’re at risk for a deficiency of one or more of these vitamins, make sure to add a supplement. Magnesium and B-12 are two of the most important sources of these minerals.

How do I get enough of these nutrients in my diet? You should eat foods that have the vitamins and minerals mentioned here as well as those that have additional amounts of these ingredients. Foods that are high in magnesium include: whole-wheat, pumpkin, pecan, dried beans, carrots, and cabbage. Foods that are high in antioxidants include: black, red, green, and orange peppers, lettuce, spinach, and broccoli.

Magnesium plays many important roles in our body and is needed for a number of functions. It affects bone mass and helps maintain healthy blood pressure and muscle tone. Some studies indicate that this mineral also contributes to strong bones and a healthy immune system. Now that you know how important magnesium plays in your diet, keep your vitamin and mineral intake in check by taking a supplement!

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