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Strength - Benefits of Magnesium



Why is Magnesium important for my yoga practice?


Simply put, each and every organ in your body requires magnesium to function properly. Magnesium plays a major role in numerous biochemical reactions, requisite for metabolism as well as strength of bones, says Debra Fulghum Bruce PhD, award winning medical writer and successful health-books author. 

On sharecare.com, a renowned health and wellness social media platform, Dr. Bruce points out: "This mineral (magnesium) regulates active calcium transport and might play a role in stopping bone fractures"

In a nutshell, magnesium can help you getting stronger, supports you in protecting your bones from fractures and increases your rate of metabolism - all of which crucial for effective yoga practice and everyday life. 

What are the best sources of Magnesium?

Regarding to the National Institutes of Health most Americans are not taking in enough magnesium with their diets - none more so than women. 

Amongst others, magnesium rich foods are an important part of a well balanced diet: You could enjoy tasty bananas, nuts or beans as well as flavorful leafy greens like spinach or kale to boost your magnesium levels. Aside from this, some grains, in particular quinoa, are also suited to increase your strength.

blog-4.jpgIn addition to our diet, a very reliable and convenient way to ensure adequate magnesium levels is provided by supplementation.

Getting the right amount of magnesium on a daily basis will help you increasing your strength. As result, you will find it easier to balance in challenging poses and therefore gain more confidence in your yoga practice!

Alongside these amazing benefits, adequate magnesium intake can increase your rate of metabolism and thus prevent you from feeling weak and exhausted.

How much Magnesium is right for me?

The Recommended Dietary Allowance (RDA) has been established by the Food and Nutrition Board of the National Academy of Sciences. It contains the magnesium from both the food you eat and any supplements you take.  The magnesium RDA for women, as follows:

  • Age 14-18, 360 mg per day
  • Age 19-30, 310 mg per day
  • Age 31 and above, 320 mg per day
  • Pregnant, Age 19 and younger, 400 mg per day
  • Pregnant, Age 19-30, 350 mg per day
  • Pregnant, Age 31 and above, 360 mg per day
  • Breastfeeding, Age 19 and younger, 360 mg per day
  • Breastfeeding, Age 19-30, 310 mg per day
  • Breastfeeding, Age 31 and above, 320 mg per day

 While adequate magnesium intake is beneficial for your health, please be aware that the following upper limits should not be exceeded: 

  • Children ages 1-3, 65 mg per day
  • Children ages 4-8, 110 mg per day
  • Adults and children ages 9 and up, 350 mg per day (exemptions apply)

Does Magnesium help the effectiveness of other minerals?

According to Carolyn Dean, MD, ND, author of "The magnesium Miracle" and Medical Director of the Nutritional magnesium Association, magnesium does convert vitamin d into its active form, thus it can help calcium absorption. Furthermore, the absence of magnesium instantly brings down the effectiveness of calcium, Dr. Dean states.

Many people take single-nutrient supplements, simply to achieve health benefits on a "per supplement" basis. While that might make sense for some vitamins, it surely isn't advised for magnesium.

Synergistic Benefits: How Magnesium, Calcium and Vitamin D3 team up for your health

Only if present in your body concurrently at adequate levels, magnesium, calcium and vitamin d3 can work hand in hand to fully evolve their health benefits.

In a nutshell: Magnesium allows your body to metabolize calcium, while vitamin d3 is required to absorb it. 

But this trio does even more for a woman’s health:

  • Lessens premenstrual symptoms
  • Promotes the health of bones
  • Supports muscles to contract properly
  • Boosts energy and endurance 

Read more about the synergistic benefits of combined magnesium, calcium and vitamin d3 supplementation in our blog post "How Calcium and Vitamin D3 energize your body" (click here for link). 

I want to get started, but how?

Simply put, choosing the right combination of supplements for you makes it much easier to achieve your health goals and feel energetic at the same time!

Our carefully formulated Pureshiva™ Yoga Vitamins™ can help you to achieve adequate level of calcium, vitamin d3 and magnesium. Thus, Pureshiva™ Yoga Vitamins™ will support you with utilizing the benefits for your endurance, health and longevity. 

Click on this link to learn more about our line of Yoga Vitamins™, tailored to your specific nutritional needs and health goals. Satisfaction guaranteed!

What is your experience with Vitamin and Mineral Supplementation? What are the Health Goals you are interested in achieving?

Please share your thoughts and ideas with our readers and us - right here in our blog!

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