People tend to forget about magnesium, but health experts increasingly recognize the key role it plays in boosting health. Magnesium is critical to muscle, nerve and heart function; blood glucose control; energy production; and bone structure.
While Americans rarely suffer from magnesium deficiency, some groups—older men, adolescent girls, and people with gastrointestinal disease, type 2 diabetes and alcohol dependence—are more likely to need higher levels in their diets. Not getting enough magnesium can contribute to high blood pressure, type 2 diabetes, osteoporosis, migraine headaches and possibly depression.
Federal nutrition guidelines suggest that adult women consume 310–320 milligrams of magnesium per day, while adult men should take in 400–420 mg per day.
Whether your clients are trying to lose weight or gain muscle, chances are they have asked you about meal frequency and nutrient timing, which are...
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