SMBC

Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. Magnesium is required for energy production, oxidative phosphorylation, and glycolysis. It contributes to the structural development of bone and is required for the synthesis of DNA, RNA, and the antioxidant glutathione. Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes, a process that is important to nerve impulse conduction, muscle contraction, and normal heart rhythm. (Reference: National Institute of Health) The entire article is worth your time to read.

Important commercial high-yielding fruits such as apples, oranges, mango, guava, banana, and vegetables such as tomato and potato have lost their nutritional density by up to 25 to 50% or more during the last 50 to 70 years due to environmental, genetic, and field soil dilution factors. (Reference: MDPI

Recommended Dietary Allowances for adults: Men: 400 to 420 mg Women: 310 to 320 mg (Reference: Cleveland Clinic)

How much magnesium is in your food?

Highest Levels of Magnesium in Foods

Pumpkin seed kernels: Serving Size 1 oz, 168 mg

Almonds, dry roasted: Serving Size 1 oz, 80 mg

Spinach, boiled: Serving Size ½ cup, 78 mg

Cashews, dry roasted: Serving Size 1 oz, 74 mg

Pumpkin seeds in shell: Serving Size 1 oz, 74 mg

Peanuts, oil roasted: Serving Size ¼ cup, 63 mg

Cereal, shredded wheat: Serving Size 2 large biscuits, 61 mg

Soymilk, plain or vanilla: Serving Size 1 cup, 61 mg

Black beans, cooked: Serving Size ½ cup, 60 mg

Edamame, shelled, cooked: Serving Size ½ cup, 50 mg

Dark chocolate 60 to 69% cocoa: Serving Size 1 oz, 50 mg

Peanut butter, smooth: Serving Size 2 tablespoons, 49 mg

Bread, whole wheat: Serving Size 2 slices, 46 mg

Avocado, cubed: Serving Size 1 cup, 44 mg

Potato, baked with skin: Serving Size 3.5 oz, 43 mg

Rice, brown, cooked: Serving Size ½ cup, 42 mg

Yogurt, plain, low fat: Serving Size 8 oz, 42 mg

Breakfast cereals fortified: Serving Size 10% fortification, 40 mg

Oatmeal, instant: Serving Size 1 packet, 36 mg

Kidney beans, canned: Serving Size ½ cup, 35 mg

Banana: Serving Size 1 medium, 32 mg

Cocoa powder unsweetened: Serving Size 1 tablespoon, 27 mg

Salmon, Atlantic, farmed: Serving Size 3 oz, 26 mg

Milk: Serving Size 1 cup, 24–27 mg

Halibut, cooked: Serving Size 3 oz, 24 mg

Raisins: Serving Size ½ cup, 23 mg

Chicken breast, roasted: Serving Size 3 oz, 22 mg

Beef, ground, 90% lean: Serving Size 3 oz, 20 mg

Broccoli, chopped & cooked: Serving Size ½ cup, 12 mg

Rice, white, cooked: Serving Size ½ cup, 10 mg

Apple: Serving Size 1 medium, 9 mg

Carrot, raw: Serving Size 1 medium, 7 mg

Reference: Short List of Symptoms ( Full List from BMJ Open Heart)

Signs of low magnesium

High Blood Pressure

Memory loss (Confusion)

Nausea

Constipation

Headaches

Nighttime leg cramps

Numbness or tingling in the legs or hands

General body weakness

Tremors

Migraine (headaches)

Heart palpitations

Hearing Loss

Tinitis (Ringing in ears)

Massachusetts Institute of Technology (MIT) Developed Magnesium L-threonate because if its better absorption and less GI effects.(Reference: National Institute of Health)

MAGNESIUM