Magnesium

Magnesium is responsible for over 300 different biochemical reactions in the body.  It is essential for bone development and maintenance, muscle and nerve function and cardiovascular health.

Some of the major functions that require magnesium are: 
·        Protein synthesis
·        Nerve function
·        Blood sugar control
·        Neurotransmitter release
·        Blood pressure regulation
·        Energy metabolism
·        Production of the antioxidant glutathione

The recommended daily intake of magnesium increases with age, but most adults should shoot for 400 mg.

Chelated magnesium supplements are lab-created substances created by bonding magnesium to an amino acid containing nitrogen. Some of these include:

● Magnesium Orotate - Heart health support
● Magnesium Taurate - Heart health support and promotes calmness
● Magnesium Aspartate - Helps fight fatigue and promote cellular energy
● Magnesium L-Threonate - Promotes mental sharpness and cognitive health
● Magnesium Malate - Supports ATP production and cellular energ

Here are the top 10 foods high in magnesium:

1. Spinach — 1 cup: 157 milligrams 
2. Chard — 1 cup: 154 milligram
3. Pumpkin seeds — 1/8 cup: 92 milligrams
4. Yogurt or Kefir — 1 cup: 50 milligrams
5. Almonds — 1 ounce: 80 milligrams 
6. Black Beans — ½ cup: 60 milligrams 
7. Avocado — 1 medium: 58 milligrams  
8. Figs — ½ cup: 50 milligrams
9. Dark Chocolate — 1 square: 95 milligrams
10. Banana — 1 medium: 32 milligrams