- Soil Depletion: Agricultural practices can lead to soil depletion, resulting in lower magnesium levels in crops.
- Digestive Issues: Conditions like celiac disease, Crohn’s disease, or chronic diarrhea can impair magnesium absorption.
- Increased Needs: Certain life stages or conditions, such as pregnancy, intense physical activity, or stress, can increase magnesium requirements.
- Medications: Some medications, such as diuretics or proton pump inhibitors, can affect magnesium levels in the body.
- Age: Older adults may have a harder time absorbing magnesium and may also have dietary restrictions that limit magnesium intake.
Improving dietary sources, such as leafy greens, nuts, seeds, and whole grains, can help address magnesium deficiency.
Increasing magnesium intake can be beneficial for:
- Muscle Function: Magnesium helps with muscle contraction and relaxation. Low levels can lead to cramps and spasms.
- Bone Health: It plays a role in bone formation and helps regulate calcium levels, which is essential for bone strength.
- Energy Production: Magnesium is involved in the body’s energy production processes, contributing to overall vitality.
- Nervous System Support: It helps regulate neurotransmitters, which send messages throughout the nervous system, promoting relaxation and reducing stress.
- Heart Health: Adequate magnesium is important for maintaining a healthy heart rhythm and blood pressure.
- Blood Sugar Control: Magnesium may help improve insulin sensitivity and regulate blood sugar levels.
- Mood Regulation: Some studies suggest that magnesium may play a role in mood regulation and can help alleviate symptoms of anxiety and depression.
- Men (19-30 years): About 400 mg
- Men (31 years and older): About 420 mg
- Women (19-30 years): About 310 mg
- Women (31 years and older): About 320 mg
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