• Federica Negro

9 Magnesium-rich foods

Magnesium is involved as a cofactor in more than 300 enzyme systems and is required for such fundamental processes as energy production, protein synthesis, muscle contraction, nerve function, blood glucose control and blood pressure regulation.

Magnesium deficiency is quite common for a number of different reasons: poor intake due to high processed foods consumption, reduced wholefoods, reduced absorption because of bowel disease, vitamin D deficiency, and drugs use (such as PPI), and increased renal excretion due to excessive alcohol and diabetes.

The recommended intake of Magnesium is 300-400 mg a day.

Magnesium supplementation (300-800 mg/day) can be beneficial for muscle cramping, migraines and headaches, metabolic syndrome and prevention of diabetic complication, relaxation and sleep facilitation, hypertension (Schwalfenberg & Genuis, 2017).


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