How much Magnesium should I take?

Magnesium is one of the most important minerals for our body.

Magnesium is often used to help soothe anxious symptoms. In fact, a deficiency in magnesium can contribute to having anxious feelings. It has a calming effect on the body and mind. It induces relaxation, helps regulate the nervous system and combats stress, anxiousness, irritability and restlessness.

Most healthy adults need between 300 mg – 400 mg of magnesium per day. But if you take vitamin D supplements or have a vitamin K deficiency, drink alcohol or are consistently under stress, you may need to take more magnesium because those factors affect how your body absorbs and uses magnesium.

RECOMMENDED DAILY MAGNESIUM INTAKE FOR ADULTS

• 18 years: 410 mg male/360 mg female

• 19–30 years: 400 mg male/310 mg female

• 19–30 years, pregnant female: 350 mg

• 19–30 years, nursing female: 310 mg

• 31+ years: 420 mg male/320 mg female

• 31+ years pregnant female: 360 mg

• 31+ years nursing female: 320 mg

Benefits of Ginger

Ginger contains bioactive compounds that have beneficial effects on the body.

Gingerol is the main bioactive compound. It has powerful antioxidant properties and is a soothing compound.

Ginger is often used to calm queasy stomachs and soothe digestion and may provide relief against exercise-related discomfort. One study showed that consuming 2 grams of ginger per day for 11 days significantly reduced muscle discomfort in people performing elbow-related exercises.

Other studies have shown that ginger is helpful for comforting joints throughout the body, supporting healthy blood sugar levels and blood lipid levels already within the normal range and it may speed up how fast food empties from the stomach, assisting with some digestive concerns. Research has also shown that ginger may benefit cognitive function.

Foods high in Coenzyme Q10

Our bodies need Coenzyme Q10  for virtually every biological process. For example, it helps keep our cells energized and it is a key component in converting the nutrients we eat into  energy our bodies can use. It is truly ubiquitous and one of the most basic nutrients required for life.

CoQ10 contributes to our energy levels and supports cardiovascular health, as well as the health of our muscles, nerves, kidneys, brain and skin. But as we age, our natural levels of CoQ10 decrease, leaving us more susceptible to CoQ10 deficiencies and related health issues. 

There are also certain medications that reduce the body’s production of CoQ10, like statins,which are frequently used for helping with cholesterol concerns.

CoQ10 also works as an antioxidant that helps protect our cells from free radicals and oxidative stress. And so it is used in some anti-aging and skin care products for its antioxidant effects. Since free radicals and oxidative stress are major contributors to some signs of aging, CoQ10 may be considered as a longevity-enhancing nutrient.

Foods high in CoQ10
The highest concentrations of CoQ10 in our own bodies are found in the liver, kidneys and heart, so the highest concentrations of CoQ10 from food sources also exist within organ meats.

Beef
A 100 grams (3.53 ounces) portion of beef sirloin provides 3.06 mg of CoQ10. 

Beef Liver
Beef liver provides a slightly higher amount of CoQ10 than beef steaks, at 3.9 mg for every 100 grams.

Beef Heart
Levels of CoQ10 found in beef hearts are substantially higher than in beef steaks and liver. A 100 grams serving of beef heart would provide around 11.3 mg of CoQ10.

Chicken
Chicken provides a little under half the amount of CoQ10 in beef sirloin. A 100 grams serving of chicken gives you around 1.4 mg of CoQ10.

Chicken Liver
Chicken liver provides 11.62 mg of CoQ10 in every 100 grams, making it one of the highest food sources of CoQ10.

Pork and Pork Liver 

Pork contains about 2.43 mg of CoQ10 per 100 grams. Similarly, pork liver provides about 2.27 mg per 100 grams.

Mackerel
The red flesh of mackerel contains a lot more CoQ10 than the white flesh portions. Red mackerel flesh provides 6.75 mg per 100 grams while the white flesh portions provide about 1 mg per 100 grams.

Rainbow Trout
Rainbow Trout provides 0.85 mg of CoQ10 per 100 grams.Sardines contain about 0.5 mg of CoQ10 per pound.

Salmon 
For every 100 grams of salmon, we can get about 0.4 mg of CoQ10.

Boiled Soybeans
A 100 grams serving of soybeans provides about 1.21 mg of CoQ10.

Oranges
It would take around 220 pounds of oranges to get 100 mg of CoQ10.

Broccoli
Broccoli contains 0.59 mg of CoQ10 in 100 grams.

Avocado
Avocado provides about 0.95 mg CoQ10 per 100 grams.

Different Teas with different Caffeine content

Tea has many health benefits such as reducing our risk of heart disease, protecting our bones, helping weight loss and having a high amount of antioxidants. But tea leaves also contain more caffeine, which can cause anxiety and insomnia for some people.

Black Tea

Black tea generally has about 40 to 70 milligrams of caffeine per eight ounce serving while coffee itself has about 95 to 200 milligrams.

Green Tea

The caffeine content in green tea falls mid-range with 35 to 45 milligrams per eight ounce serving. Thus green tea is a gentler source of stimulant

White Tea

This type of tea has the least amount of caffeine out of all teas with only 15 to 30 milligrams per eight ounce serving. White tea is known to be one of the most delicate tea varieties because it is the least processed.

Oolong Tea

Oolong tea is a traditional Chinese tea that offers a more diverse flavor, body and complexity than any popular tea variants in the U.S. Its caffeine content is in between the amount in black tea and green tea with 37 to 55 milligrams per eight ounce serving.

Herbal Tea

Herbal teas such as chamomile, ginger and peppermint contain no caffeine at all. This is because these types of teas are not made from the camellia sinensis plant as most teas. They are made instead from dried flowers, leaves, seeds, or roots that are generally caffeine-free. If you are looking for a tea to drink at night, herbal tea is a good choice.