Magnesium Power!
Did you know that many of folks actually have low magnesium levels – a recent American nutritional study revealed. This mineral is pivotal in an athlete’s strength, endurance, and recovery. Shortage can lead to fatigue, irritability, and poor muscle performance.
Men and women have different needs. The RDA (Recommended Dietary Allowance) of magnesium for men is 400 mg before age 30, 420 mg after. For women, it’s 310 and 320 mg, respectively (with higher levels during pregnancy).
Most folks intake is only a fraction of what we need.
So, what can we do about it?
Easy.
Eat more Magnesium rich foods of course.
I.e. Eat more green leafy veggies like spinach & kale. One cup of cooked spinach delivers 156 mg of Magnesium.
Whole grains like brown rice and oats, along with beans (white, black, red, etc.), nuts, and seeds also contain Magnesium.
So if you can’t weight it all out, here’s is a good guide – in one day, eat 5 servings of vegetables, whole grains, and throw in a serving of nuts or seeds.
And if you cannot get all the magnesium you need from food, go for a multivitamin that contains up to 100 milligrams.
Best-absorbed are magnesium includes its salts of aspartate, citrate, lactate, and chloride.
But stick within limits, or you might end up with diarrhoea.
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