Posted on 01/20/2022 11:29:31 AM PST by ConservativeMind
The muscles contain magnesium. Consuming less magnesium than you need would cause a muscle deficiency.
If you don’t have a muscle deficiency, you probably consume the magnesium you need. Grains, pineapples and bananas are high in magnesium.
If your muscles are normal and consuming more does not give you a benefit, you probably were consuming an optimal amoumt.
From second study posted:
Importantly, much of the population may not even be meeting the RDA for magnesium. For example, the average magnesium intake in men and women in Taiwan is only 250 mg and 216 mg, respectively, or 68%–70% of the recommended dietary reference intake. The authors of the study concluded: ‘Taiwanese elderly persons had suboptimal levels of dietary magnesium intake, which although may be sufficient to avoid overt magnesium deficiency, may not be sufficient to reduce the risk of diabetes in the elderly’. The National Nutrition Survey in Japan found that for people 15–49 years old the intake of magnesium was below the Japanese RDA. Moreover, around half (48%) of the US population consumes less than the recommended amount of magnesium from food. The US Department of Agriculture states that the average magnesium intake in women and men is 228 mg/day and 323 mg/day, respectively. Based on these data, one group of authors noted: ‘These intake levels suggest that a substantial number of people may be at risk for Mg deficiency, especially if concomitant disorders and/or medications place the individual at further risk for Mg depletion’. The most recent published review on magnesium concluded: ‘Approximately 50% of Americans consume less than the Estimated Average Requirement (EAR) for magnesium, and some age groups consume substantially less’.
Lakshmanan et al collected daily food records for 1 year in 34 men and women. They found that the mean magnesium intake was 323 mg/day and 234 mg/day in men and women, respectively (around 4 mg/kg/day). Despite this level of intake, the overall patient population was in negative magnesium balance (−32 and −25 mg/day, respectively). Moreover, 75% of women consumed less than the RDA (300 mg/day) and only one out of the eighteen women were in equilibrium. Considering that the average intake of magnesium in the USA is around 228 mg/day in women and 266 mg/day in men,a large percentage of Americans may be at risk of negative magnesium balance. Indeed, ‘Only American diets containing more than 3000 kcal/day may provide 300 mg or more magnesium’. Another long-term study lasting 50 weeks found that somewhere between 180 mg and 320 mg of magnesium/day is required in order to maintain positive magnesium balance. And since many individuals may be consuming below 320 mg/day of magnesium, this poses a major public health threat.
The data are consistent around the world that magnesium intake may be inadequate. Indeed, the intake of magnesium in Germany was determined to be only 200 mg for women and 250 mg for men. In Kiev a study on 780 men aged 20–59 found that the overall population consumed insufficient magnesium from food rations (10% less than the recommended value). The authors also found a correlation between the low magnesium consumption in food and the prevalence of risk factors for ischaemic heart disease, such as hyperlipoproteinaemia, arterial hypertension and body weight. In 2004, Durlach concluded: ‘About 20% of the population consumes less than two-thirds of the RDA for Mg. Women, particularly, have low intakes. For example, in France, 23% of women and 18% of men have inadequate intakes. Mg deficiency during pregnancy can induce maternal, fetal, and pediatric consequences that might last throughout life’. The median magnesium intake in an elderly population (832 subjects aged 70 years or older) in Southern France was also found to be below the RDA. Another French study on 2373 subjects (4–82 years of age) noted that 71.7% of men and 82.5% of women had an inadequate magnesium intake.
Thanks. I take a calcium/magnesium/zinc supplement with 80mg of magnesium twice a day, so I guess I’m not overdoing it. It also includes vitamins D3 and B6. COSTCO sells it under their Kirkland store brand.
I also buy my cashews and almonds there and eat them frequently.
Wrong. See posts # 19 and 22.
Thanks, I take 800 mg/day of mixed types, might add more.
Thanks for this. I recently started taking 400 mg magnesium daily in addition to D3 and K2
Epsom salt is a good, relatively cheap fertilizer for some plants because of the magnesium boost.
After my transplant, they have me taking (among other meds) magnesium oxide, 400mg 4x daily. No side effects that I can tell so far, going on 8 months.
Brand name is “Rising”. I have to order it, couldn’t find it locally.
My muscles were far better than normal until our idiot governor closed the gyms for a year. Now I need to lift weights again and again and again. Have some at home, but the gym has incredible equipment. One I go to has best weight room in the city.
Veto!
(The girl)
BTW, he had NO right to close gyms, as in ZERO. Just bought book on AMZ, “The Authoritarians,” which describes in detail the unconstitutional rights assumed by bleeping dems.
Be careful about taking all of that at once.
It can cause temporarily low blood pressure and an upset stomach.
350 mg from supplements for anyone, but the total RDA is 420 mg for men and 360 mg for women, both over 31 years of age.
So the RDA should be met by food and/or supplement, but not by supplement alone.
good to see cashews on the list. :-)
dark chocolate?
I’m in!
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I get m blood tested regularly. My magnesium level is generally near or at the top of the normal range. I guess I don’t need to do anything different.
Thanks. Bkmk
All are high in oxalates, the bane of kidney stone victims...
BOOKbump
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