Magnesium is an essential mineral for the human body, and it plays a crucial role in various physiological processes. It’s important to maintain an adequate intake of magnesium through diet or supplements, as a deficiency can lead to a range of health issues, including muscle cramps, weakness, irregular heartbeat, and more. Some studies suggest that magnesium may play a role in mood regulation, and low magnesium levels have been associated with conditions like depression and anxiety.

Dietary sources of magnesium include nuts, seeds, leafy green vegetables, whole grains, sea food and legumes. Remember that the magnesium content in foods can vary depending on factors like soil quality, processing methods, and cooking techniques.

Some benefits include:

Muscle Function: Magnesium is involved in muscle contraction and relaxation. It works with calcium to regulate muscle contractions.

Nervous System: Magnesium helps regulate nerve function by acting as a calcium channel blocker.

Bone Health: Magnesium is a component of bone mineral, and it helps maintain bone density and strength.

Brain Function: Magnesium is involved in insulin function and the regulation of blood sugar levels.

 

RDA

Adults – 300 to 420 mg per day

Vitamin B9, also known as folate or folic acid, is a water-soluble vitamin that plays a crucial role in various bodily functions. It is an essential nutrient, meaning the body cannot produce it on its own, so it must be obtained through dietary sources. It’s important to note that while folate is essential for health, excessive intake of synthetic folic acid from supplements can have adverse effects, so it’s best to get most of your folate from natural dietary sources unless advised otherwise by a healthcare professional.

Good dietary sources of folate include leafy green vegetables (such as spinach and kale), legumes (such as lentils and chickpeas), citrus fruits, avocados, and fortified cereals and grains.

DNA Synthesis: Folate is necessary for the synthesis and repair of DNA, which is essential for cell division and growth.

Neural Tube Development: Adequate folate intake is crucial during pregnancy to prevent neural tube defects.

Homocysteine Metabolism: Folate, along with vitamin B12 and vitamin B6, helps the conversion of homocysteine to methionine.

Cell Growth and Repair: Folate plays a role in tissue growth, repair and A healthy functioning nervous system.

 

RDA

• Male – 400mcg DFE
• Female – 400mcg DFE