MAGNESIUM FOR HEALTHY MUSCLES
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Muscles that feel tight, irritable and stiff can be a sign of
magnesium deficiency.
If you are consuming a diet high in beans, nuts, seaweed and
dark green, leafy vegetables then you’re probably getting
sufficient magnesium for good health? The minimum daily
requirement for magnesium is 300 mg.
“This critical mineral is actually responsible for over 300 enzyme
reactions and is found in all of your tissues – but mainly in your
bones, muscles, and brain. You must have it for your cells to
make energy, for many different chemical pumps to work, to
stabilize membranes, and to help muscles relax.”1
Magnesium is of fundamental importance to oxygen delivery and
uptake into the muscle.2, ATP production, stabilization and
transport, regulation of muscle contraction and relaxation.3
Many of us find ourselves deficient in Magnesium with the end
result being excessive muscle pain and stiffness.
The reason so many of us are deficient in magnesium is often
because of a highly-processed diet based on white flour, meat
and dairy. Coffee, colas, alcohol and salt drain magnesium out of
our cells causing deficiency.
Other reasons for magnesium deficiency include profuse
sweating , chronic stress, diuretics, antibiotics and other drugs.
Foods High in Magnesium
Include the following in your diet as often as you can:
• Kelp
• wheat bran
• wheat germ
• almonds
• cashews
• buckwheat
• brazil nuts
• dulse f
• ilberts
• millet
• pecans
• walnuts
• rye
• tofu
• soy beans
• brown rice
• figs
• dates
• collard greens
• shrimp
• avocado
• parsley
• beans
• barley
• dandelion greens
• garlic4

Magnesium Glycinate provides the highest rate of absorption
and is not disruptive to your gastro-intestinal system.
*** Before adding a Magnesium Supplement to your diet,
check with your doctor or naturopath. This blog post is not
to be used as or to take the place of medical advise.
Sources
1. Magnesium Glycinate, The Body’s Own Muscle Relaxant – http://www.purelabvitamins.com
2. Lulaski HC, Bolonchuk WW, Klevay LM, Milne DB, and Sandstead HH. Maximal oxygen
consumption as related to magnesium, copper, and zinc nutriture.
3. Hasselback W, Fassold E, Migala A, and Rauch B. Magnesium dependence of sarcoplasmic
reticulum calcium transport.
4. Magnesium: Meet The Most Powerful Relaxation Mineral Available by Mark Hyman,
MD, drhyman.com/blog/2010/05/20/magnesium-the-most-powerful-relaxation-mineral-available/
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