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Vitamin and Mineral Series – A Focus on Magnesium

Blog, Health & Wellness / By / January 12, 2021

Magnesium is a mineral abundant in the body, stored in the bones and soft tissues for use and regulated by the kidneys.  Magnesium plays a role in:

  • Protein synthesis
  • Muscle function
  • Nerve function
  • Energy production
  • Bone development
  • Normal heart rhythm
  • DNA and RNA synthesis

The Recommended Dietary Allowance (RDA) set by the Food and Nutrition Board at the Institue of Medicine of National Academies, varies with age and gender. The recommendations are as follows:

Men:

19-30 years — 400 mg daily

31+ years — 420 mg daily

Non-Pregnant Women:

19-30 years — 310 mg daily

30+ years– 320 mg daily

Magnesium deficiency is rare but can occur in certain instances such as:

  • Long term inadequate dietary magnesium intake
  • Those with chronic diarrhea
  • Those with gastrointestinal malabsorption syndromes
  • Diabetics
  • Alcoholics
  • Elderly

Symptoms and signs of magnesium deficiency include:

  • Fatigue
  • Nausea
  • Vomiting
  • Loss of appetite
  • Numbness
  • Tingling
  • Abnormal muscle contractions
  • Muscle cramps
  • Seizures
  • Heart blood vessel spasm
  • Heart arrhythmia
  • Other electrolyte abnormalities- low potassium and low calcium

Magnesium toxicity usually results from supplements rather than food.  Symptoms of magnesium toxicity include:

  • Low blood pressure
  • Nausea
  • Vomiting
  • Flushing of the face
  • Decreased urination
  • Diarrhea
  • Muscle weakness
  • Irregular heartbeat
  • Cardiac arrest

There are numerous ways to obtain your recommend magnesium through your diet. Food sources of magnesium include:

  • Pumpkin seeds
  • Chia seeds
  • Almonds
  • Peanuts
  • Cashews
  • Pumpkin butter
  • Almond butter
  • Peanut butter
  • Edamame
  • Spinach
  • Collard greens
  • Squash
  • Black beans
  • Chickpeas
  • Lima beans
  • Lentils
  • Tuna
  • Salmon
  • Halibut
  • Chicken
  • Soymilk
  • Milk
  • Yogurt
  • Potato
  • Broccoli
  • Avocado
  • Bananas
  • Fortified cereals
  • Brown rice
  • Chocolate
  • Cocoa Powder
  • Whole wheat bread

Go ahead and treat yourself to some dark chocolate for a magnesium boost!

This article is for information purposes only and is not medical advice. Consult with your medical provider prior to any lab testing, diet changes or new supplement/medication. 

References:

Institute of Functional Medicine Fact Sheet. Micronutrients-Minerals:  Accessed January 2021.

National Institutes of Health- Office of Dietary Supplements.  Magnesium.  Fact Sheet for Health Professionals. Accessed January 2021

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

Cleveland Clinic.  Magnesium Rich Foods. https://my.clevelandclinic.org/health/articles/15650-magnesium-rich-food.  Accessed January 2021.

All photos used with permission from Snappa.com

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All information is stored through a data management system. Never Say Never Wellness PLLC takes precautions to protect Personal Information. When customers submit Personal Information via the Website, it is protected both online and offline. Whenever Never Say Never Wellness PLLC collects sensitive Personal Information (such as credit card data), that information is encrypted and transmitted to Never Say Never Wellness PLLC in a secure way. Customers can verify this by looking for a closed lock icon at the bottom of their web browser, or looking for “https” at the beginning of the address of the web page.

While Never Say Never Wellness PLLC uses encryption to protect sensitive information transmitted online, we also protect your information offline. Only employees who need the information to perform a specific job (for example, customer service) are granted access to Personal Information. The computers and servers in which we store Personal Information are kept in a secure environment.
However, unfortunately, please note that no data transmission over the Internet or any wireless network can be guaranteed to be 100% secure. As a result, while we strive to protect your Personal Information, you acknowledge that (a) there are security and privacy limitations of the Internet which are beyond our control; (b) the security, integrity, and privacy of any and all information and data exchanged between you and us through this Website cannot be guaranteed; and (c) any such information and data may be viewed or tampered within transit by a third party.
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All Personal Information collected by Never Say Never Wellness PLLC will be held in confidentiality and will not be disclosed to third parties, except that we may disclose Personal Information: (1) pursuant to the Terms and Conditions and this Privacy Policy, (2) if we are required to do so by law, (3) in the good-faith belief that such action is necessary to conform to the edicts of the law, (4) to comply with legal process served on us, our partners, sponsors, investors, or affiliates, (5) to protect and defend our rights or property or those of our users and/or (6) to act as immediately necessary in order to protect the personal safety of our users or the public. Never Say Never Wellness PLLC will not sell, distribute or lease your Personal Information to third parties unless we have your permission or are required by law to do so.

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Note that whenever you make your Personal Information available for access or viewing by third parties through our Website, programs, products, or services, and social media, the information you share also can be seen, collected and used by third parties and, therefore, we cannot be responsible for any unauthorized third party use of such information that you voluntarily share online or in any other manner. Never Say Never Wellness PLLC also is not responsible for the privacy statements or other content on the websites outside of our Website.

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A cookie is a piece of data stored on a site visitor’s hard drive by a web page server to help Never Say Never Wellness PLLC improve customers’ access to our Website and identify repeat visitors to our Website. Cookies allow web applications to respond to you as an individual. The web application can tailor its operations to your needs, likes and dislikes by gathering and remembering information about your preferences. Like most companies, this Website may use cookies to identify which pages are being used. This helps us analyze data about webpage traffic and improve our Website in order to tailor it to customer needs. We only use this information for statistical analysis purposes and then the data is removed from the system. Overall, cookies help us provide you with a better Website, by enabling us to monitor which pages you find useful and which you do not. A cookie in no way gives us access to your computer or any information about you, other than the data you choose to share with us. You can choose to accept or decline cookies. Most web browsers automatically accept cookies, but you can usually modify your browser setting to decline cookies if you prefer. This may prevent you from taking full advantage of our Website, programs, products, or services.

Use by Children.
This Website is not designed for, nor do we believe it is appealing to, children under the age of 18. We do not knowingly collect Personal Information from children under the age of 18. We encourage children to consult with their parents before providing Personal Information.

Contact.
If you have any questions about any of the terms of this Privacy Policy, please contact Never Say Never Wellness PLLC @ neversayneverwellness@gmail.com