The same can be said about a few types of vegetables. Legumes, nuts, seeds, and grains usually give you enough magnesium in 200-400 grams of dry weight. These provide over 420 mg (the RDA for adult men) in less than 100 grams. The richest food sources include rice bran, wheat bran, soy flour, hemp seeds, pumpkin seeds, watermelon, and many spices. Taking more than 800 mg daily should not be necessary and is not recommended unless you have a great reason to do so. The same can be said about magnesium L-threonate, but it only contains about 7.7% of elemental magnesium. Most other forms, such as citrate and malate, absorb about as well as magnesium from food. Magnesium oxide, sulfate, and hydroxide absorb about 3-5 times worse than magnesium from food. These include chronic kidney disease, sweating, vomiting, diarrhea, antacids, proton pump inhibitors, and more. This amount should provide most of the benefits without meaningful side effects.īeware that some things increase your need for magnesium. While 400 mg/d is usually enough to prevent a deficiency, 600-800 mg appears to be the best daily target for optimal health. The RDA for pregnant and lactating women is 360 mg/d and 320 mg/d, respectively. These amounts should be enough for most people to avoid symptoms of deficiency. For those over the age of 30, the RDA increases to 420 mg/d for men and 320 mg/d for women. The RDA (recommended daily allowance) for this nutrient is 400 mg/d for adult men and 310 mg/d for women. It also helps the kidneys get rid of excess phosphorus and sodium, which can prevent high blood pressure related to too much sodium and other health risks. It allows calcium and phosphorus to travel into bones as opposed to other places where these minerals could contribute to soft tissue calcification. Magnesium partners with ATP to distribute calcium, sodium, potassium, chloride, and phosphate to the right places. It needs to pair with magnesium to perform all of them. On its own, ATP would not be able to perform any of its functions. It stabilizes adenosine triphosphate (ATP) molecules which are the source of energy at the cellular level. This mineral is also needed to make and utilize energy. None of these would exist without magnesium. Proteins are essential to make virtually anything else in the body, including muscles, organs, enzymes, and hormones. It is needed to create all proteins in the body. No medical claims are made.The main benefit of magnesium L-threonate is that it provides elemental magnesium, a mineral that plays a vital role in every part of the body. All medical conditions must be diagnosed and treated by a qualified health professional. This information is provided for educational purposes only. Other ingredients: Colloidal Sillicon Dioxide, BioPerine 2.5mgĭirections to use:Take 2 capsules at night before bedtime. Magnesium L-Threonate may promote sleep by regulating your body’s circadian rhythms, known as the body’s natural clock, and increasing muscle relaxation. Lack of sleep is connected to an array of coexisting conditions related to menopause, such as irritability, depression, stress, and weight gain. Hot flushes, night sweats, anxiety, depression, and a decrease in melatonin and progesterone, two hormones that have sleep-promoting effects, appear to be the main causes of menopausal insomnia. Up to 60% of menopausal women experience insomnia or difficulty sleeping. Magnesium L-Threonate is the only form of magnesium that crosses the blood-brain barrier. There’s evidence that magnesium l-threonate can increase brain-derived neurotrophic factor (BDNF), a protein that stimulates the formation of new brain cells. Another beneficial property of magnesium l-threonate is that it increases brain plasticity which is the brain’s ability to change and grow, and is fundamental for memory and learning to take place. Magnesium l-threonate readily crosses the brain’s protective filter, the blood-brain barrier, to get into the brain where it is needed. Magnesium L-Threonate has been clinically studied to raise magnesium levels in the brain and support cognitive function. It is used to support memory, sleep quality, and to promote overall cognitive function (especially as one ages). Magnesium L-Threonate is among the most absorbable forms of magnesium. DNA-MLT capsules contain 400mg of Magnesium L-Threonate.
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