The supplement is CoQ10, a substance that protects your heart and brain from oxidative stress, meaning it blocks the free radicals that break down cells and cause aging.
Coenzyme Q10 is made by every cell in the human body. It’s particularly concentrated in tissues having high-energy requirements, such as the muscles of the heart and the brain, which requires huge amounts of uninterrupted energy to regulate, integrate, and coordinate ongoing nervous system transmissions.
CoQ10 is therefore a very important natural element for the prevention of congestive heart failure and coronary heart disease.
Researchers have discovered CoQ10 levels diminish with age, while dietary inadequacies, certain diseases and medications can also significantly reduce CoQ10 levels in the body. CoQ10 is found in foods like sardines, beef and peanuts, yet you’d need to consume huge portions to obtain your daily dose through diet. The average adult should try a supplement of 120 mg daily. To facilitate your body’s best absorption, take a 60 mg soft-gel capsule twice a day with a meal containing fat.
CoQ10 Side Effects
While every supplements have benefits, they also come with side effects when you take CoQ10 in high doses, Coenzyme Q10 was safe and well tolerated at dosages of up to 1200 mg/day.
Some CoQ10 side effects have been reported. Insomnia
DGL short for deglycyrrhizinated licorice and it is wonderful for aiding digestion. Don’t confuse DGL with the candy; this licorice is an herbal extract that can be used to treat indigestion and heartburn. It acts by increasing the mucous coating in your stomach, lower esophagus and intestinal tract, protecting those tissues from irritation by stomach acid. This soothing effect helps to treat symptoms of GERD and can protect against the damaging effects of NSAIDs like ibuprofen.
Try slowly chewing a dose of 2 (75 mg) tablets before or between meals. DGL also comes in a powder form – try half of a teaspoon in between meals. While DGL is perfect for anyone who suffers from heartburn, it is not recommended for anyone with diabetes, high blood pressure or a history of heart disease.
Garcinia Cambogia extract is a supplement that helps with weight loss, Garcinia Cambogia is a small, pumpkin-shaped fruit, sometimes called tamarind.
Often used in cooking, garcinia is used to make a soup that is eaten before meals for weight loss because of garcinia’s appetite-blocking abilities.
The natural extract is called hydroxycitric acid (HCA), and researchers claim that HCA can double or triple one’s weight loss.It helps to block fat, and it suppresses your appetite.
With proper weight-loss efforts (dieting and exercising), the average person taking HCA lost an average of four pounds a month.
Garcinia may also be great for emotional eaters. Those who participated in the study showed an increase in their serotonin levels; hence, it may also improve mood and sleeping patterns.
When looking for a supplement, look for “garcinia cambogia” or “GCE” with at least 50% HCA (active ingredient potassium). Some experts believe that the newly available HCA potassium salts are more effective than the other HCA formulations.
Take 500-1000 mg before each meal, and make sure to take no more than 3000 mg total per day.
Simply
take a free, confidential, HIPAA compliant online health assessment based on
your diet, lifestyle, physical condition, health issues and medications and
receive your personalized supplement recommendation backed by independent third
party medical and scientific studies
Listed below are the 3 key supplements that are essential
for everyone to take daily, they are a multivitamin, omega-3 fatty acids, and
calcium with magnesium. Anything else should relate to each individual person
depending on your age, gender or health goals such as weight loss, improved
memory, or stress relief.
Multivitamin
While ideally the majority of your
nutrients should come from a healthy diet rich in fruits and vegetables, a
multivitamin makes sure nothing falls through the cracks. A multi ensures that
you get all the essential vitamins and minerals recommended for each day,
keeping your engine running smooth and adding protection against chronic
illnesses such as breast cancer, colon cancer and heart disease.
The typical multivitamin contains
about 10 vitamins and 10 minerals including vitamins A, C, D, E, K and minerals
such as potassium and zinc. Make sure your multi contains iodine, a mineral
that is sometimes omitted by certain manufacturers and is important for your
heart, thyroid, brain and other vital organs.
When purchasing your
multivitamins, look for bottles labeled 100% Daily Value (DV). In addition,
avoid mega doses, such as supplements containing 500% DV, taking into account
that you’ll also be absorbing vitamins and minerals from foods you eat.
Split your multivitamin into 2
doses. Take half in the morning, and half at night since your body can only
absorb so many vitamins at a given time.
Omega-3 Fatty Acids/Fish Oil
Omega-3 fatty acids are the superstar fats that boost your brain, protect
your heart and arteries, fight wrinkles, lubricate your joints and more.
There are 3 types of omega-3 fatty acids:
·Alpha-linelenic acid (ALA) found in olive
oil walnuts and flaxseeds
oDocosahexaenoic acid (DHA) found primarily
in fish oil
oEicosapentaenoic acid (EPA) also found in
fish oil
Not all omega-3 or fish oil supplements are alike. The important thing to
remember when buying one is to look for one that contains 600mg of DHA. (You
may need to take more than 1 pill to get this dose). DHA is the fatty acid that
comprises a large portion of brain tissue. Not only does DHA support brain
functions, but it also improves how the brain stores and uses energy. It has
also been shown to be helpful for the prevention of depression.
It is recommended taking this
supplement at breakfast time. To keep fish oil lasting longer and prevent
spoiling, store it in the fridge.
Calcium
with Magnesium
Without calcium in your diet, the
body will rob this nutrient from your bones, which weakens your bones. Calcium
combined with magnesium not only supports your bones, but also keeps your teeth
and muscles healthy. It’s important to take these minerals together since
calcium alone can cause constipation, whereas magnesium will prevent this side
effect.
Choose a supplement that contains
600mg of calcium with 400mg of magnesium and take once a day. Remember to
always drink with a full glass of water. Do not take this supplement within 1-2
hours of taking your multivitamin since calcium can block the body from
absorbing other nutrients.
To restart your heart, follow Dr. Oz’s Extended Warranty For Your Heart.
DHA Omega-3 fatty acids found in fish oil is the most powerful when it comes to lowering cholesterol, preventing new plaques from forming, and reducing triglyceride levels.
Make sure your Omega-3 supplement is labeled DHA Omega-3 supplement. Take 600mg once a day and store it in the fridge to make it last longer.
Omega-3 fats are essential fats. That means our body needs them to function, but we can't make them on our own. We must get them from our diets. Unfortunately, most of us don't eat enough fish, or the fish we're eating may not be great sources of these necessary fats (often due to the type of fish or the farming practices). Plant-based sources of omega-3's (like walnuts, flax seeds and chia seeds) are great sources of one type of EPA omega-3, but not the other, DHA. You need to eat good sources of fish (wild salmon, trout, sardines, anchovies, herring and mackerel), or algae (as in sushi), or take supplements in order to get the DHA.
If You’re Over 40, Take Two 81mg Low-dose Aspirin Before Bedtime. Also referred to as baby aspirin, low-dose aspirin has been shown to lower blood pressure when consumed before bedtime. Be sure to take this over-the-counter medication with 8 ounces of water. Drink half the glass before and half the glass after you swallow the aspirin to avoid stomach irritation. If you have a bleeding disorder or have a history of stomach ulcers, be sure to check with your doctor first.
Eat Two Servings of Soluble Fiber Daily
Soluble fiber found in foods such as oatmeal, apples, pears, citrus, beans, peas, carrots, quinoa and barley wicks bad cholesterol away from your arteries. Aim for two servings per day. Be sure to increase your fiber intake gradually to avoid gas. And drink with plenty of water since fiber can’t do its job in a dehydrated system.
Pycnogenol can help reduce the effects of aging and slow or
prevent the development of degenerative diseases, such as cancer and arthritis.
Pycnogenol has been observed to produce an anti-inflammatory effect, which can be
explained by its ability to inhibit pro-inflammatory biochemicals and improve
circulatory function, as well as by its antioxidant activity.
With its ability
to improve circulation and protect and rebuild collagen-an important structural
protein in the skin; Pycnogenol is a natural remedy for preventing aging of the
skin.
Pycmagenol is a dietary supplement that helps the slowing down
of aging as well as a few other benefits like eye health, joint health, menstrual
disorders, and sports nutrition.
Pycnogenol is a trade name for a compound of natural antioxidants
extracted from the bark of the French Maritime pine tree-Pinus pinaster. Loaded
with bioflavonoids and other biologically active phytonutrients, or plant
nutrients, Pycnogenol is backed by clinical research and a long history of use.
Studies show that Pycnogenol-a powerful antioxidant-has cardiovascular
benefits, boosts the immune system, improves the appearance of the skin, treats
varicose veins, relieves the pain of arthritis, and reduces inflammation.
Pycnogenol French Maritime Pine Bark Extract 50mg Herbal Extract Dietary
Supplement. Scientific , research demonstrates Pycnogenol provides a
multitude of health benefits, including supporting a healthy circulatory
system.
The recommended daily dose id 50mg two times a day.
Qsymia (pronounced kyoo-sim-ee-uh), which suppresses
appetite and increases the feeling of fullness, boosts patients' weight loss
when used along with a diet and exercise plan. Until now, the drug had been
called Qnexa.
Qsymia contains the drugs phentermine and topiramate
and comes in two dose combinations phentermine 7.5 mg/topiramate 46 mg and a
double-strength combination of phentermine 15.0mg/topiramate 92 mg.
Weight loss studies results were maintained over the
two-year extension period with the average weight change at the end of the
study:
Placebo:
-1.8% of body weight
Phentermine
7.5mg/topiramate 46 mg: -9.3% of body weight
Phentermine
15 mg/topiramate 92 mg: -10.5 of body weight
The drug is approved for obese adults with a body mass index, or BMI, of 30
or higher. It can also be used by overweight adults, with a BMI of 27 or
higher, if they have at least one weight-related condition such as high blood
pressure, Type 2 diabetes or high cholesterol.
Qsymia Benefits
Qsymia is the latest weight loss drug to be approved by
the FDA. Qsymia (formerly called Qnexa), from Vivus pharmaceuticals, helps
obese individuals lose about 10% of their body weight
The once-a-day, time-release capsule combines
topiramate, an anti-convulsion medication know to cause birth defects, and
phentermine, the half of fen-phen that’s still legal.
Another side effect benefit was the reduction in blood
pressure with reduced need for antihypertensive drugs
Qsymia Side Effects
Nearly every drug has side effects and during Qsymia's
clinical testing, some patients experienced an increased heart rate, which
could lead to other cardiovascular problems, such as increased chance of heart
attack or stroke. (Though there is no confirmed direct cause-and-effect.) In
order to gain FDA approval, Vivus agreed to conduct further testing to show
that Qsymia does not have dangerous cardiovascular side effects. In fact, the
company is setting out to show that Qsymia actually improves
cardiovascular health, including lowering blood pressure and reducing heart
attack and stroke risk.
Some experts are concerned that the drug raised the
heart rates slightly in some patients.
In summary, this two-year extension study confirms
the results of the one-year study with continuing evidence of
effectiveness, tolerability and safety of this drug combination. It will be
interesting to follow the use and clinical experience of this drug combo as it
is prescribed in practice. As with all prescribed medication, individuals need
to discuss the potential benefits and risks of Qysmia with their physician or
other health care provider before use.
Wild lettuce tea has so many benefits, it is used for insomnia and dry coughs. Also referred to as lettuce opium, this plant has a rich history in herbal lore. It appears in ancient Egyptian art, was written about by the 12th century female healer and author, Hildegard von Bingen, and has built a reputation over the centuries as an opiate substitute because of the lettuce juice, lactucarium.
Wild lettuce is a valuable remedy for
insomnia and muscular arthritis. The common name "lettuce
opium", as it was known in the earlier official pharmacopoeias, refers to the
potent milky latex produced by the stems and leaves.
One of the traditional uses of wild lettuce is for pain relief. This herb has anodyne and anti-spasmodic properties that can benefit minor pain-related issues. It can be used for muscle spasms, muscular pain due to rheumatism, and painful periods. It can be blended with passion flower for a calming, soothing, pain-relieving herbal tea.
Wild lettuce is used to slow
down the nervous system, and is very effective in cases of insomnia,
nervousness, hysteria, muscle spasms, colic pains, painful menstruation and coughs.
A sedative, hypnotic, and nervine plant, wild lettuce benefits also include relaxing the nervous system and allowing for the body to sleep. This herb is commonly recommended for treating insomnia, but it is also beneficial for restlessness and general anxiety. Wild lettuce blends well with valerian and pasque flower for treating sleeplessness. A cup of tea is great at the end of the day before going to sleep.
Wild Lettuce Tea Recipe
Tea: Use 2 teaspoons of Wild lettuce per cup of tea, you can drink 2-3 cups if necessary. The tea is prepared as any other tea. No special techniques or methods should be used. You can also mix the herb with other herbs or teas to enhance the effects or the taste.
There are four belly-blasting supplements that can help you feel better about your body.
Here are the 4 belly blasting supplements: 7-KETO to speed up metabolism, FORSKOLIN to burn Fat, RELORA is for stress which cause the release of cortisol the hormone that stores fat....last but not least CARAWAY seeds helps excessive bloating.
Supplement to Boost Your Metabolism: 7-Keto
If your expanding belly is the result of a slowing metabolism, then 7-Keto may be the supplement you need. 7-Keto is a natural byproduct of the DHEA hormone in our own bodies that helps to keep us young. But as we age, the levels of DHEA and its byproduct 7-Keto drop – this begins to happen after you turn 30 – slowing your metabolism and resulting in weight gain. 7-Keto works to counter this by stimulating the thyroid to permanently raise your metabolism’s set point, or your resting metabolic rate, which is based on your body’s amount of fat and muscle. A lower metabolism means more fat, and a higher metabolism means more muscle. Once 7-Keto raises your metabolic set point, your body’s engines can begin burning faster, resulting in less weight gain and a trimmer belly, especially when combined with diet and exercise.
Dose: Take 200mg a day. Take 100 mg in the morning and 100 mg at night – this helps you maintain a steady amount of 7-Keto in your bloodstream throughout the day, keeping your metabolic levels steady.
Litramine is another proven method to reduce belly fat,this product will curb your appetite I would recommend this in addition to a healthy lifestyle.
Supplement to Break Down Fat: Forskolin
Forskolin is found in the roots of an herbal plant from the mint family. Researchers have found that forskolin can help to promote the breakdown of stored fats in animal and human fat cells. It may also release fatty acids from adipose tissue, which results in increased thermogenesis, resulting in loss of body fat and, theoretically, increased lean body mass.
Dose: Take 125 mg in the morning. Be sure to get the right dosing by looking at the label. It must read that it is standardized to 20% forskolin. Anything less will have a reduced impact on fat burning.
Supplement to Beat Bloating: Caraway Seeds In many ancient practices, from African to Chinese and ayurvedic medicine, caraway seeds have been recommended to treat gastrointestinal disorders. Rich in vitamins and minerals, caraway seed are a powerful digestive aid that helps eliminate gas, thanks to its carminative properties, which prevent the formation of gas or aid in the expulsion of gas. Bloating occurs when bad bacteria release gas in your intestine. Caraway seeds inhibit the growth of that bad bacteria and allow good bacteria to digest food.
Dose: Eat a handful of seeds after meals to stop gas from causing the bloating that makes your belly expand. You’ll help your digestion and feel much more comfortable – and svelte – after eating.
Supplement to Reduce Stress: Relora
When you’re under stress, your body releases the hormone cortisol, which makes your body store fat around your midsection. If you tend to gain weight when you’re stressed out, this supplement can help you tackle stubborn belly fat. Relora is supplement made from the extracts of two plants used for thousands of years by Chinese herbalists to promote relaxation. Clinical studies have shown that Relora can help mitigate feelings of anxiety. Decreased levels of cortisol can lead to the prevention of weight gain, the loss of excess weight, and the reduction of stress eating.
Dose: Take 250mg of Relora three times a day – or one dose with every meal. Studies have demonstrated this to be the most effective use of this supplement so you receive the maximum benefit.
Belly-Blasting Meals
Breakfast: High-Fiber Cereal
Start your day with a bowl of high-fiber cereal. Insoluble fiber absorbs water and expands to fill you up, so you feel satisfied without over-eating. Add a handful of blueberries for an antioxidant boost – the polyphenols help to block the formation of new fat cells.
Lunch: Add Sauerkraut
Add some extra flavor to your turkey sandwich or simply eat it as a side. Sauerkraut contains good bacteria that enhance digestion and reduces belly inflammation.
Dinner: Make Miso Soup Your Appetizer
Having a bowl of miso soup can help flatten your belly. It’s rich in vitamin B12, which is a power player when it comes to metabolizing fats and carbohydrates. Broth-based soups are a good energy-dense food – which means you’ll get more food for less calories. Leading with soup will fill up your stomach before you dine, so you’re less likely to overindulge on the main course. Bonus: You can eat your leftovers for lunch the next day.
Here are some of the benefits of Zinc Supplements. Zinc is one of the most affordable supplements to the diet and is widely used as a remedy for colds. Its beneficial effects on the respiratory system may be of benefit in asthma too. If you have asthma, a zinc supplement may help.
Zinc is essential in your body for this will help in many of your body processes such as in reproduction, cell growth, hormone regulation, wound healing, protein metabolism and free radical protection.
Foods with a good source of Zinc
Asthma processes possibly cause zinc to be used up faster, so asthmatics might need to take in more than the RDA. Likewise, beans and whole grains are valuable sources of zinc, but also contain phytates, which bind zinc and make it unavailable to the body. People who consume a lot of these foods, particularly vegetarians and vegans, may need to take in more than the RDA.
Elderly people in particular are at risk of zinc deficiency even though their RDAs are slightly lower than those of younger adults. A survey found that 35%–45% of people aged 60 years or older had zinc intakes below the estimated average requirement of 6.8 mg/day for elderly women and 9.4 mg/day for elderly men
The body is not able to store zinc, so a daily intake is needed.
How much zinc is needed?
The Office of Dietary Supplements at the US NIH has set the following recommended daily allowances (RDAs):
Adults: 11 mg (men), 8 mg (women, 13-14 mg when pregnant or breast feeding)
Adolescents 14-18 years: 11 mg (boys), 9 mg (girls)
Children: 9-13 years: 8mg; 4-8 years: 5 mg, 1-3 years: 3 mg
Zinc can be toxic in excess. The ODS has also set recommended upper levels:
Adults: 40 mg
Adolescents 14-18 years: 34mg
Children: 9-13 years: 23mg; 4-8 years: 12 mg, 1-3 years: 7 mg
Research shows that Zinc is one of the home remedies for skin problems or diseases. The use of zinc for acne is very effective in healing and reducing inflammation. It also reduces the androgenic effect of hormones on your skin; hence, you are advised to take Zinc supplements if you want to say reduce those pimples.
Zinc can also be found in readily available and affordable supplements, both as mixed supplements and on its own. Taking zinc supplements guarantees an adequate intake for people with all types of diets, and this may be of particular importance in asthma.
There are so many benefits of Iron Supplements, Iron is an essential mineral that is necessary for life and has a number of important functions. Iron helps our muscles store and use oxygen, and, as part of the protein hemoglobin, iron helps carry oxygen from our lungs to the rest of our bodies. iron is a key for making of red blood cells, which carry oxygen.
When we don’t have enough iron we may develop Anemia, which results when the body has too little hemoglobin, and physical symptoms of iron deficiency begin to appear.
Iron deficiency Symptoms
Feeling weak and fatigued
Difficulty maintaining body temperature
Decreased immune function
Decreased work and school performance
Slow cognitive and social development during childhood
An inflamed tongue
For most people, a good diet provides enough iron. Natural food sources of iron include:
Meat, fish, and poultry
Vegetables, like spinach, kale, and broccoli
Dried fruits and nuts
Beans, lentils, and peas
How much iron should you take?
The recommended dietary allowance includes the iron you get from both the food you eat and any supplements you take.
Category
Recommended Dietary Allowance (RDA)
CHILDREN
7-12 months
11 mg/day
1-3 years
7 mg/day
4-8 years
10 mg/day
9-13 years
8 mg/day
FEMALES
14-18 years
15 mg/day
19-50 years
18 mg/day
51 years and over
8 mg/day
Pregnant
27 mg/day
Breastfeeding
Under 19 years: 10 mg/day
19 years and over: 9 mg/day
MALES
14-18 years
11 mg/day
19 years and up
8 mg/day
Take iron supplements with a full glass of water or food. Strict vegetarians may need to take in higher levels of iron.
There are many benefits to Astragulus, it lowers blood sugar levels, it is beneficial to the heart and is helpful to preventing the common cold.
Astragulus Plant
There are some reports that astragalus may lower blood sugar levels which may be beneficial for diabetics (given that you talk with your doctor first so that your blood sugar won’t reach too low levels). In fact, in China astragalus is commonly used to treat diabetes.
Astragalus may be beneficial for cardiovascular health. There are a few reasons to it.
First and foremost, astragalus contains antioxidants which protects your health cells from damage caused by free radicals which are possibly largely responsible for the aging process and numerous major diseases including some cancers and heart disease.
Secondly, astragalus may possibly improve the functioning of the heart. Unfortunately, studies were poorly designed and there was no control group. Moreover, patients were also taking other herbs.
Thirdly, there’s some evidence that astragalus may lower cholesterol levels because it prevents plaque build up in the arteries (which allows blood to flow freely).
Astragalus is frequently used to treat or prevent the common cold (it’s one of the main functions of astragalus according to the traditional Chinese medicine). It supports the immune system and helps your body fight viruses. Astragalus possibly stimulates production of white blood cells (which fight infection) and has anti-bacterial and antiviral properties.
Astragalus is an adaptogen which means that it can protect you against mental stress and help you feel healthier. Nutrients found in astragalus may increase your body’s resistance to stressors. Moreover, astragalus may fight fatigue and lack of appetite.
Do not take any product or supplement without consulting your doctor or health care provider. This is especially important if you have any medical condition and if you are currently taking any prescriptions or supplements.
There are so many Health Benefits to turmeric, it is the natural "spice of life." Turmeric comes in many forms from the spice in a powder, tablets to take as a supplement, face creams and Turmeric Tea.
Turmeric
Turmeric, the spice that gives curry its distinctive flavor and coloring, also has plenty of pain-relief benefits. New research suggests that turmeric possesses anti-inflammatory and anti-cancer properties and also helps to improve circulation and prevent blood clotting.
Turmeric has been used in traditional medicines for easing the pain of sprains, strains, bruises and joint inflammation, as well as for treating skin and digestive issues. The healing power of turmeric comes from its active ingredient – curcumin, which lowers the levels of two enzymes in the body that cause inflammation.
Turmeric Tea
Bring four cups of water to a boil.
Add one teaspoon of ground turmeric and reduce to a simmer for 10 minutes.
Strain the tea through a fine sieve into a cup, add honey and/or lemon to taste
Turmeric Side Effects
Turmeric should be used with caution by people with gallstones, stomach ulcers, or bile duct obstruction as turmeric may exacerbate these conditions.
Turmeric can be a uterine stimulant, so pregnant women should consult with a doctor before taking turmeric during pregnancy.
People with serious liver or heart conditions should also consult with a doctor before taking turmeric supplements.
Summary:
There are so many more health benefits of turmeric, it is a natural liver detoxifier, it has shown to prevent prostate cancer and stop the growth of existing prostate cancer. It has been shown to slow the progression of Alzheimer's disease and turmeric been used in Chinese medicine as a treatment for depression.
Do not take any product or supplement without consulting your doctor or health care provider. Use the information you learn on the Dr Oz Show to start a dialogue with your doctor on what you should take. This is especially important if you have any medical condition and if you are currently taking any prescriptions or supplements.
TURMERIC RECIPES
Carrot & Sweet Potato and Turmeric Soup
Turmeric
has been used for 100 of years in India; it has proven to increase levels of a
protein that helps the immune system fight off bacteria and viruses. Turmeric
has anti inflammatory and cancer fighting properties and is a good source of
manganese and potassium.
Ingredients
1/2 sweet onion
2 lbs carrots
1/2 sweet potato
6 cups vegetable broth
2 tbsp fresh ginger, chopped
1 to 2 tsp ground turmeric and
fresh cracked black pepper
1 tablespoon of plain Greek
yogurt, parsley for garnish
Directions
Chop all of
the vegetables. Combine the onion, carrots, sweet potato, turmeric and a pinch
of salt with the veggie broth and bring to a boil. Reduce to a simmer for 20
minutes or until sweet potatoes and carrots are tender.
Put into a
blender with the ginger and blend until smooth.
Garnish
with little Greek yogurt and garnish with herb and freshly cracked pepper.
Most people don’t get enough magnesium from their diets. and that is why it is so important to take a magnesium supplement, there are so many benefits of magnesium supplements. Magnesium activates enzymes that contribute to energy production and helps regulate the levels of important nutrients like calcium, copper, zinc, potassium and vitamin D. While you can get magnesium from foods like whole grains, nuts and leafy green vegetables, most Americans need a supplement to reach the recommended daily value: 400 mg magnesium with 600 mg calcium.
Magnesium helps keep blood pressure normal, bones strong, and the heart rhythm steady.
People who don't have enough magnesium are more likely to:
Have kidney disease
Have Crohn's disease or other conditions that affect digestion
Have parathyroid problems
Take antibiotics or drugs for diabetes and cancer
Are older adults
Abuse alcohol
After calcium, the second most abundant element in bone is magnesium – probably the most overlooked mineral in human nutrition. In addition to being absolutely essential to healthy bones, magnesium is a natural muscle relaxer; helps maintain normal blood pressure; prevents type II diabetes; and is essential for a healthy heart and blood vessels. Over 300 different essential chemical reactions in the body are dependent on magnesium. You, and your bones, can’t be healthy without an adequate supply of magnesium. Among the best dietary sources of magnesium are whole grains, nuts, beans, and green leafy vegetables. Canned fish with bones, like canned salmon, is an excellent source of both calcium and magnesium.
The recommended dietary allowance includes the magnesium you get from both the food you eat and any supplements you take.
Category
Recommended Dietary Allowance (RDA)
CHILDREN
1-3 years
80 mg/day
4-8 years
130 mg/day
9-13 years
240 mg/day
FEMALES
14-18 years
360 mg/day
19-30 years
310 mg/day
31 years and over
320 mg/day
Pregnant
Under 19 years: 400 mg/day
19 to 30 years: 350 mg/day
31 years and up: 360 mg/day
Breastfeeding
Under 19 years: 360 mg/day
19 to 30 years: 310 mg/day
31 years and up: 320 mg/day
MALES
14-18 years
410 mg/day
19-30 years
400 mg/day
31 years and up
420 mg/day
It's safe to get high levels of magnesium from food. But excessive use of magnesium supplements can be toxic. The upper limit -- the highest dose a person can take -- of magnesium supplements is
65 mg/day for children ages 1-3
110 mg/day for children ages 4-8
350 mg/day for adults and children ages 9 and up.
Do you feel irritable, weak and exhausted all the time? You may be suffering from a magnesium deficiency. Magnesium is a crucial, but frequently overlooked, part of a balanced diet. It’s crucial in more than 300 bodily functions – many of which give you energy. Get your daily dose of this fatigue-fighting mineral by eating five servings of these magnesium-rich foods a day.
Do not take any product or supplement without consulting your doctor or health care provider. Use the information you learn on the Dr Oz Show to start a dialogue with your doctor on what you should take. This is especially important if you have any medical condition and if you are currently taking any prescriptions or supplements.
