What Is Magnesium & How Can It Help? #quicktipepisode

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What is Magnesium?
According to Examine.com, #Magnesium is an essential dietary mineral and the second most prevalent intracellular cation in the body. It also serves as a cofactor for over 600 enzymes. Most notably, magnesium is required for energy production, carbohydrate metabolism, and DNA and protein synthesis.

Magnesium is also an antagonist of #calcium in the body and is required for vitamin D synthesis and activation. As such, magnesium deficiency can inhibit the potential benefits of vitamin D supplementation.[1]

Magnesium is abundant in green leafy vegetables, nuts, seeds, legumes, and whole grains. Inadequate magnesium intake is common in developed countries, as Western diets tend to contain a very low content of the aforementioned foods and are rich in refined grains and processed foods, which are poor sources of magnesium.

Magnesium deficiency increases blood pressure, reduces insulin sensitivity, and causes neural excitation. Consequently, low serum magnesium levels are associated with a wide variety of conditions, including obesity, type 2 diabetes, cardiovascular disease, metabolic syndrome, and osteoporosis.
https://examine.com/supplements/magnesium/

What are some benefits of supplementing Magnesium?
-Blood Oxidation for Aerobic Exercise
-PMS Symptoms
-Increase In Strength
-Blood Pressure drop (Minimal)
-Migraine Symptoms
-Sleep Quality
-Can be used as a laxative

Dosage & Information:
According to examine.com,
The standard dosage for magnesium for adults is 250–450 milligrams per day (mg/day). However, the Tolerable Upper Intake Level for elemental magnesium from dietary supplements is 350 mg/day, because this was the highest dose determined not to cause diarrhea in most people. Magnesium should be taken with food.

Magnesium L-threonate is not recommended to attenuate a magnesium deficiency because it contains less elemental magnesium per dose than other forms. Magnesium oxide and hydroxide are also suboptimal choices because they are very poorly absorbed and gastrointestinal side effects are more common with them. Magnesium citrate and lactate are generally good choices for supplementation.
Looking to get a burning question answered? Happy to make it our quick tip episode...
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RESOURCES:
Examine.com
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🙋‍♂️ MEET THE HOST - Anthony Amen
My personal training journey started in college. Before that, I was never really into any aspect of fitness. I ate what I wanted, ran a 15 min/mile and couldn’t tell you the difference between a plank or a pushup. That all changed in college when I began playing intramural sports. Through complete trial and error, I quickly learned the technique and became obsessed with the gym. It wasn’t long until I learned how I could change my life and realized I can now accomplish things that everyone told me would be impossible.

Personal Training has taught me how to pass this knowledge onto others. I truly understand what it feels like to be hopeless and lost. I’ve helped many different clients of all backgrounds achieve their goals; this allowed them to witness changes that they didn't think were possible.

Redefine Fitness is my answer to all fitness questions. It's not about having the biggest muscles or being the fastest runner, rather it is about helping you redefine yourself into the best version that you can be! My goal now is to spread the word that life isn't worth giving up on and anyone can achieve anything. I plan on growing Redefine Fitness to a fully established brand, push myself into motivational speaking and eventually leave a permanent mark on this world

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