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Magnesium
250mg a day helps
with anxiety, blushing and others. You can buy powdered form that you mix with
water and it tastes like lemon juice.
The recommended dose (may vary and is affected by various factors including
gender, weight and size,) is 300-400 mg/day. Many enzymes require the presence
of magnesium ions for their catalytic action. Inadequate magnesium intake
may cause muscle spasms, cardiovascular disease, diabetes, high blood pressure,
anxiety disorders and osteoporosis. It is estimated that the body requires 220
to 410 mg of magnesium daily The maximum intake of magnesium should not exceed
400 mg/day. Scientific opinion on the safety of magnesium varies considerably.
The FNB set a UL (The highest average daily
nutrient intake level likely to pose no risk of adverse health affects for
nearly all individuals in a particular life stage and gender group. As intake
increases above the UL, the potential risk of adverse health affects increases.) of 350 mg for free salts of magnesium (not the magnesium
naturally occurring in foods). The
SCF used the same data but applied a larger
uncertainty factor to set a UL for free magnesium of 250 mg. In contrast, the
EVM set a UL of 400 mg for supplemental magnesium.
CRN considers supplemental
magnesium levels of 400 mg to be safe, and total magnesium intakes of 700 mg to
be safe. Common symptom when exceeding this limit is diarrhea. It is
definitely worth a try if you are blushing and have anxiety, magnesium may help.
Food sources
Green vegetables such as spinach, nuts, seeds, and some whole grains are also
sources of magnesium.
Although magnesium is present in many foods, it usually occurs in small amounts.
As with most nutrients, daily needs for magnesium cannot be met from a single
food. Eating a wide variety of foods, including five servings of fruits and
vegetables daily and plenty of whole grains, helps to ensure an adequate intake
of magnesium.
The magnesium content of refined foods is usually low. Whole-wheat bread, for
example, has twice as much magnesium as white bread because the magnesium-rich
germ and bran are removed when white flour is processed. The table of food
sources of magnesium suggests many dietary sources of magnesium.
Water may also provide magnesium, the amount varies according to the water
supply. "Soft" water contains less magnesium than "Hard" water.
External links:
www.exatest.com/minerals.htm More information about
magnesium.
http://ods.od.nih.gov/factsheets/magnesium.asp
More data about magnesium.
Buy magnesium:
here
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