Scientific research is what we have to be grateful for enwidening human lifespan. Constant research goes on, and advancements come with them. Today, we'll share some information surrounding magnesium, a critical chemical element whose importance is crucial both for sporty and non-sporty people. We'll summarize some Japanese and Dutch research results, recommend the correct average daily intake of this precious mineral, and suggest what food and supplements can help you overcome its shortage. Subsequently, we'll talk about Magnesium MG, a product that doesn't really need any introduction since it is very well known to our audience and to our regular customers for the following three reasons:

            • It reduces muscle spasms, cramps and tightness

            • It supports optimal blood sugar and blood pressure 

            • It improves the quality of your sleep


A study from the Netherlands demonstrated a 19% reduction in colorectal adenomas (announcers of potential colon tumours) for every additional 100 mg increase in magnesium intake. The researchers also documented that each additional intake of 100 mg of magnesium corresponded to a 12% decrease in colorectal cancer risk.

Meanwhile, many latitudes eastwards, a study in Japan involving over 40,000 men found that those with the highest magnesium intake had a reduced risk of contracting colon cancer. And by reduced risk, we mean a HUGE reduction, more significant than the 50%.

You shouldn't be surprised that inadequate intakes of this vital mineral are associated with an increased risk of certain cancers.


The Recommended Daily Allowance (RDA) for magnesium corresponds to 420 mg a day for males and 320 mg a day for females. Such amounts are a good starting point in optimizing your magnesium intake, but remember, the RDA amounts are just sufficient to ward off a total deficiency. The article in the following link can provide more precise hints about the correct daily magnesium intake.

Athlete Running


Magnesium isn't a rare mineral to encounter in many dietary habits. But now that you are aware of your needs, start satisfying your hunger or munchies with magnesium-rich food. Here follows a list of foods containing this oh-so-important mineral, and the related quantity in mg per suggested portion

  • milk, 1 cup (24mg)

  • peanuts, ¼ cup (63mg)

  • chia seeds, 30 g (111mg)

  • pumpkin seeds, 30g (156mg)

  • avocado, cubed, 1 cup (44mg)

  • rice, brown, cooked, ½ cup (42mg)

  • almonds, 30g (80mg)

  • spinach, boiled, ½ cup (78mg)

  • cashews, 30g (74mg)

  • soymilk, 1 cup (61mg)

  • oatmeal, 1 cup cooked (6 mg)

  • bread, whole wheat, 2 slices (46mg)

A grown-up man could drink a cup of soymilk (61 mg of magnesium), eat two slices of whole wheat bread (46 mg), 1 cup of cubed avocadoes (44 mg), and half a cup of spinach (78 mg). This way, over half of the magnesium RDA will be fulfilled!

Try Magnesium MG!

Despite it being available in specific foods (as you understood, nuts and seeds are good choices & easy options), magnesium supplements are an excellent option to obtain sufficient amounts of this game-changing mineral. Magnesium Mg is the definitive way to ensure that you're acquiring enough of it! It holds five different sources of highly bioavailable magnesium, in the form of easily transportable (and digestible) capsules. You won't find a better supplement to fulfil your needs.

Magnesium Mg

Magnesium plays an essential role in many other areas of human health we didn't mention in this brief article. For instance, it is deeply involved in DNA maintenance and repair, insulin sensitivity, inflammation control, and osteoarthritis prevention. Put this necessary mineral on the podium of your list and implement it in your daily food routine. A fully balanced diet is a chimera, but  Hammer Nutrition can help you with Magnesium MG and its wide range of supplements for athletes' needs!

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Johnny Danna 21 January, 2022
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