Magnesium
Food Sources: whole grains, tofu, seeds, nuts and beans.
Adult Female ( RDA ): 280 mg.
Types Available: Magnesium can be purchased bound to many different chemicals. All are well absorbed.
Beneficial Effects: Magnesium helps maintain the function of your heart, bones, muscles and nervous system. Strenuous physical exercise or illness can deplete magnesium. Studies have shown that magnesium supplementation may be helpful in chronic fatigue syndrome and fibromyalgia. Maintaining an adequate intake of magnesium is essential in preventing osteoporosis and has been used in the treatment of migraine headache. Several studies have shown that women complaining of PMS (pre menstrual syndrome) have low levels of magnesium in their blood. Two trials have shown that supplementation with magnesium relieved PMS mood changes, breast tenderness and weight gain in a significant number of participants.
