What is the rda for magnesium?

Ah, magnesium – nature’s tranquilizer. Its calming effects on the body are as powerful as Beyoncé’s vocals in ‘Halo’. But what is the recommended dietary allowance (RDA) for magnesium? Fear not, fellow humanoids! I am here to enlighten you with my witty charm and extensive knowledge. So grab a cup of tea and let’s dive into this magnificent world!

What Is Magnesium?

Before we begin discussing the RDA for magnesium, let me give you a quick rundown on what exactly this mineral is.Magnesium (Mg) is an essential mineral that plays numerous roles in our bodies such as regulating nerve function, maintaining heart rhythm, building strong bones and keeping our immune system healthy.

Fun fact: Did you know that chlorophyll has a magnesium atom at its centre? Okay, maybe it’s not fun but definitely interesting.

Our bodies do not produce magnesium naturally; hence we need to get it from external sources like food or supplements. Over-consumption of alcohol and caffeine can cause disruptions in magnesium levels — so make your tequila shot count!

RDA Versus DV

Now onto the main topic: determining Recommended Dietary Allowance (RDA) for any nutrient including Mg can be quite challenging because different ages have varied requirements based on their gender and lifestyle factors such as pregnancy or lactation status. However thankfully having some guidelines makes things easier to figure out.

The Daily Value (DV) percentage listed on packaging tells us how much quantity of nutrients we consume relative to daily essentials per 1000 calories consumed by an average person who requires roughly 2000-2500 calories/day1 . Let’s look at a table representing both RDAs & DVs:

Recommended Dietary Allowance Daily Value
Children (1-3 years) 80mg/day N/A
Children (4-8 years) 130mg/day N/A
Tweens & Teens (9–18yo) 240mg –360mg 120% –180%
Adults (>19years old) Males – RDA 400 mgs per day, Females – RDA 310 mgs per day DV is around 6.5%

According to the National Institutes of Health’s Office of Dietary Supplements,2 adults require approximately between 320 -420mgs based on gender and pregnancy status each day.

Takeaway: What does this mean for you and your love for magnesium? As an adult, ensure that your daily consumption falls within the RDA mentioned above along with other nutrient requirements. Moderation is key!

Magnesium Deficiency

Lack of adequate dietary intake or absorption can lead to magnesium deficiency know as hypomagnesemia which lowers our functional levels resulting in mild symptoms ranging from loss of appetite, fatigue or even severe extensor spasms causing convulsions.

Fun fact: Did you know that low levels of magnesium may cause increased urge to use social media 3? Beware!

Benefits Of Adequate Magnesium Intake

Enough about deficiencies — let’s talk about all things great that come with consuming enough Mg:

⭐️ Better Heart Health

Studies show that maintaining sufficient calcium-levels alongside adequate Mg-consumption decreases cardiovascular health risks by improving blood pressure and coronary environments.

⭐️Reduced Inflammation

Inflammation can wreak havoc on our bodies’ functionality causing diseases like arthritis. By increasing proper intake we decrease inflammation factors leading to healthier joints

⭐️ Reduced Headaches & Migraines

Magnesium has been shown to have anti-migraine and headache properties, which is why at the first sign of head pain, reach for those cashews!

⭐️ Muscle Relaxation

Your sweat sessions got you feeling like a potato at your desk all day? Consuming foods rich in Mg can help your muscles relax after an intense workout.

Magnesium-Friendly Foods

Moving onto food sources that are rich sources of Mg:. Vegetables such as spinach and kale, nuts like almonds/cashews/pine nuts or seeds like pumpkin/sunflower seeds. Legumes (Beans/Lentils) also provide additional benefits for people who need magnesium supplementation while limiting meat intake in their diet due to religious/ethical reasons. Note Tofu/Kelp Seaweed should be consumed only based on adequate iodine requirements 4

So now every health guru out there chanting ‘Let Food Be Thy Medicine’, tune up that Spotify playlist and indulge in these magnesium-rich snacks:

  • Avocado toast with sunflower seeds sprinkles
  • Spinach pumpkin quinoa salad
  • Almond butter hummus served with vegetable sticks

Takeaway: Incorporating store-bought supplements along with healthy meal options into routine behaviours will lead to better nutritive outcomes 5

This concludes our journey through the magnifique world of RDA for magnesium! From avocado-appreciation to baby broccoli blessings — we shared it all. Stay healthy friends! Keep glimmering as bright as Ariana Grande’s jewellery box.

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