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The Handy-Dandy, Exhaustive Guide To Vitamins & Minerals; Complete From Vitamin A to Zinc [Part 2]


What is Magnesium (Mg)


Every organ in the body needs magnesium to function — like zinc, it plays a major role in 300+ different biochemical reactions throughout the body.

Magnesium serves an electrolyte that supports muscle and nerve function, regular heart rhythm, immunity, protein synthesis, blood sugar control, and energy metabolism, especially for the creation of muscular energy from carbs/protein/fat.12

It’s also used to form bone and teeth; 60% of the body’s total magnesium stores sit in bone mass.

  • Best Sources of Magnesium — Think NUTS, SEEDS, & GREEN VEGGIES. Almonds, pumpkin seeds, flaxseeds, sesame seeds, spinach, Swiss chard, spirulina, kale, okra, arugala, cashews, peanuts, cereal, brown rice, lentils, kidney beans, and bran are all rich in magnesium.3
  • Recommended Daily Intake — Men = 400 mg/day; women = 310 mg/day.4
  • Magnesium Deficiency — Deficiency symptoms are extremely uncommon, but they include tremors and convulsions, appetite loss, anxiety, fatigue, cramps, seizure, and irregular heart rhythm.


Calcium | Potassium | Iron | Zinc | Magnesium | Phosphorus | Sodium | The Rest


Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto
  1. ODS – Magnesium []
  2. UMD – Magnesium []
  3. NutritionData – Magnesium []
  4. ODS – Magnesium []

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