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Magnesium, often hailed as the "mighty mineral," plays a pivotal role in various bodily functions. But did you know it's equally crucial for maintaining healthy skin?
Magnesium plays a role in the synthesis of collagen, a protein crucial for maintaining skin elasticity and firmness. Even if skincare isn't your top priority, adequate magnesium intake can indirectly help keep your skin looking youthful and less prone to sagging, contributing to a more relaxed and comfortable aging process.
Magnesium possesses anti-inflammatory properties that can help calm down redness or swelling on the skin. Even if you're not too concerned about occasional skin issues, having lower inflammation levels can make you feel more comfortable overall.
Magnesium plays a role in maintaining the skin's barrier function, which acts as a shield against external irritants. Even if you're not super invested in skincare, having a strong skin barrier can prevent irritation from things like harsh weather or pollutants, reducing discomfort.
Magnesium helps in retaining moisture in the skin. Even if you're not into moisturizers, having adequate magnesium can prevent excessive dryness or flakiness, making your skin feel more comfortable without any extra effort.
Nuts and Seeds:Almonds, cashews, peanuts, Brazil nuts, pumpkin seeds, sunflower seeds.
Legumes:Black beans, chickpeas, lentils, kidney beans.
Leafy Green Vegetables: Spinach, kale, Swiss chard, collard greens, turnip greens.
Whole Grains:Brown rice, quinoa, oatmeal, whole wheat bread, whole grain cereals.
Fruits:Avocado, banana, figs, raspberries, dried apricots.
Fish:Salmon, mackerel, halibut.
Dark Chocolate:High-quality dark chocolate with a cocoa content of 70% or more.
Dairy Products:Greek yogurt, low-fat yogurt, cheese.
Excessive alcohol and caffeine intake can interfere with the absorption and retention of magnesium in the body. Here are some alternative options to consider:
Herbal Teas:Herbal teas like chamomile, peppermint, ginger, rooibos, and hibiscus are caffeine-free and can offer a soothing and flavorful drink without the stimulating effects of caffeine.
Decaf Coffee:Opt for decaffeinated coffee if you still enjoy the taste of coffee but want to reduce your caffeine intake. Decaf coffee contains significantly less caffeine than regular coffee.
Green Tea (Lower in Caffeine):Green tea contains less caffeine than coffee and can be a good alternative for those looking to reduce caffeine intake while still enjoying some of its benefits.
Fruit or Vegetable Juices:Freshly squeezed juices from fruits or vegetables can provide a refreshing and natural energy boost without the need for caffeine.
Water:Sometimes, a glass of cold water or infused water with slices of fruit or herbs can help invigorate and hydrate without any caffeine.
If you struggle to get enough magnesium from food alone, consider taking magnesium supplements. Different forms of magnesium supplements are available. Consult a healthcare professional to determine the right supplement and dosage for you.
Nuts and Seeds:Almonds, cashews, peanuts, Brazil nuts, pumpkin seeds, sunflower seeds.
Legumes:Black beans, chickpeas, lentils, kidney beans.
Leafy Green Vegetables: Spinach, kale, Swiss chard, collard greens, turnip greens.
Whole Grains:Brown rice, quinoa, oatmeal, whole wheat bread, whole grain cereals.
Fruits:Avocado, banana, figs, raspberries, dried apricots.
Fish:Salmon, mackerel, halibut.
Dark Chocolate:High-quality dark chocolate with a cocoa content of 70% or more.
Dairy Products:Greek yogurt, low-fat yogurt, cheese.
Excessive alcohol and caffeine intake can interfere with the absorption and retention of magnesium in the body. Here are some alternative options to consider:
Herbal Teas:Herbal teas like chamomile, peppermint, ginger, rooibos, and hibiscus are caffeine-free and can offer a soothing and flavorful drink without the stimulating effects of caffeine.
Decaf Coffee:Opt for decaffeinated coffee if you still enjoy the taste of coffee but want to reduce your caffeine intake. Decaf coffee contains significantly less caffeine than regular coffee.
Green Tea (Lower in Caffeine):Green tea contains less caffeine than coffee and can be a good alternative for those looking to reduce caffeine intake while still enjoying some of its benefits.
Fruit or Vegetable Juices:Freshly squeezed juices from fruits or vegetables can provide a refreshing and natural energy boost without the need for caffeine.
Water:Sometimes, a glass of cold water or infused water with slices of fruit or herbs can help invigorate and hydrate without any caffeine.
If you struggle to get enough magnesium from food alone, consider taking magnesium supplements. Different forms of magnesium supplements are available. Consult a healthcare professional to determine the right supplement and dosage for you.
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