Learn More About Magnesium

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Magnesium Quick Facts:

What is magnesium?

Magnesium is a mineral that plays a role in over three hundred different biochemical reactions in the body. It helps regulate energy production, blood sugar control, the beating of our heart, and muscle tissue growth, among many other things.

What are food sources of magnesium?

Magnesium can be found in various nuts, greens, and unrefined flours. Most junk foods are too heavily processed to contain useful levels of magnesium.

What are symptoms of magnesium deficiency?

Symptoms of magnesium deficiency include muscle tension, irritability, high blood pressure, and migraines are a few possible indicators of magnesium deficiency.

Who might need magnesium supplements?

The elderly, alcoholics, junk food addicts, and those wishing to maintain a healthy heart and bones, among others may benefit from magnesium supplementation.

What are magnesium supplements used for?

Magnesium supplements are used to reduce symptoms of migraines, fight fibromyalgia, and maintain heart health, along with many other applications.

How is magnesium taken?

Magnesium in chelated form is best. Avoid less useful forms such as magnesium carbonate and magnesium oxide.

Is magnesium safe?

Magnesium is safe for the great majority. Those with kidney trouble should seek the advice of a physician before taking this supplement.

Detailed Magnesium Info:

What is magnesium?

Referred to by some researchers as “the master mineral,” magnesium is the fourth most abundant mineral in the human body. Our tissues contain about an ounce of magnesium, over half of it in our bones, while most of the rest resides in our muscles. Magnesium plays a role in over three hundred different biochemical reactions. Magnesium is required to make adenosine triphosphate (ATP), the molecule that provides energy for almost all metabolic processes, as well in the production of DNA, RNA, and protein. Without this mineral we would not have a healthy skeletal system, be able to make insulin or regulate blood sugar, control our heart rhythm, breathe properly, or even relax our muscles.

What are food sources of magnesium?

Magnesium is also found in vegetables such as buckwheat, lima beans, black-eyed peas, broccoli, spinach, and Swiss chard, as well as almonds, Brazil nuts, cashews, hazel nuts, shrimp, and tuna.

As is often the case, an unprocessed, and whole-foods diet contains the best sources of magnesium, and—as is also often the case—modern junk food diets lack sufficient quantities of this vital mineral.

What are symptoms of magnesium deficiency?

Some symptoms of magnesium deficiency include muscle tension, spasm and twitching are the most characteristic symptoms, followed by palpitation and breathlessness. Irritability, fatigue, trouble falling asleep and hypersensitivity to loud noises are also common. The presence of migraine or tension headache, unexplained chest pain, strange sensations of the skin (like insects crawling) and abdominal pain or constipation are further indications of magnesium deficiency.

Recent studies suggest that 68% of Americans do not consume the recommended daily intake of magnesium, which is 400 mg per day, and that 20% actually get less than half that.

Who might need magnesium supplements?

Those whose diet consists of heavily refined foods, those under chronic stress, those with Crohn’s disease, those at risk for heart disease and osteoporosis, and those who take certain diuretics and antibiotics, as well as alcoholics, asthmatics, and the elderly may benefit from magnesium supplementation.

What are magnesium supplements used for?

A number of studies suggest that magnesium supplements may significantly contribute to heart health, in particular by reducing high blood pressure, aiding in cases of mitral valve prolapse, and by fighting cardiac arrhythmia (irregular heartbeat), and lessening the pain of angina pectoris. Several studies indicate that magnesium may increase exercise output in heart patients, and other research raises the possibility that magnesium may lower levels of C-reactive protein, a marker for inflammation linked not only with heart disease but also with other serious conditions such as Alzheimer’s Disease.

Many nutritionally-minded physicians often suggest to patients who suffer from anxiety, tension, and panic attacks that daily doses of magnesium may contribute to a feeling of well-being. This effect is perhaps due to magnesium’s role in muscle relaxation. (Remember that a deficiency of this mineral will contribute to tightening of the muscles.) This ability to induce muscle relaxation might also explain why so many reports exist that magnesium can be beneficial to those suffering from fibromyalgia and chronic fatigue, two conditions that often difficult to treat through conventional methods.

Oral magnesium supplementation may be helpful for other medical disorders such as epilepsy, mitral valve prolapse, anxiety, panic disorder and a variety of other common medical and psychiatric conditions.

A number of studies seem to suggest that magnesium can help lower blood pressure, correct arrhythmia, prevent coronary atherosclerosis, inhibit arterial blood clotting, improve exercise duration, and reduce cardiac mortality. (These effects are so pronounced that some researchers call for magnesium fortification of foods and bottled waters, much the way we now ad folic acid to flour to reduce the risk of neural tube birth defects.)

Magnesium acts to block the function of calcium, which in the lungs causes bronchial smooth-muscle contraction. This means that magnesium may help lessen the severity of asthma attacks and prevent wheezing and bronchial spasms.

How is magnesium taken?

Some forms of magnesium are better absorbed and tolerated than others. Magnesium oxide and magnesium carbonate, although inexpensive, are often poorly absorbed and may cause unwanted laxative effects. Better choices for many would include various “chelated” forms, such as magnesium glycinate, magnesium aspartate, and magnesium citrate. Powdered forms of magnesium are sometimes preferred by those who wish to have absorption.

Remember that one-a-day multivitamins typically lack significant amounts of magnesium. Users of these want to consider switching to higher-potency formulas that provide higher levels of this crucial mineral, or at least adding a magnesium supplement to their daily regimen.

Is magnesium safe?

Too much magnesium can cause diarrhea. Magnesium taken by mouth is very safe, except in people who suffer from kidney disease or are severely dehydrated. For most of us, too little magnesium rather than too much is a major nutritional problem. Find the best sources of high-quality magnesium supplements from A1Supplements.com and strive to achieve balanced health in your life!

Published with permission, original © 2008.

References

http://lpi.oregonstate.edu/infocenter/minerals/magnesium/
http://www.feinberg.northwestern.edu/nutrition/factsheets/magnesium.html
http://curezone.com/art/read.asp?ID=50&db=5&C0=17
http://www.medicinenet.com/script/main/art.asp?articlekey=60943
Magnesium maximizes heart health; magnesium appears to be essential for the integrity of the heart muscle
Better Nutrition (1989-90), Dec, 1989 by Ralph Myerson
www.ncbi.nlm.nih.gov/sites/entrez?Db=pubmed&C
http://mdheal.org/magnesiu1.htm
http://www.healthy.net/scr/Column.asp?Id=74&xcntr=2
http://www.asthmaworld.org/asthma-magnesium.htm
http://www.mdschoice.com/text/abstracts/Magnesium/magosteo.htm
http://www.ncbi.nlm.nih.gov/pubmed/9116391
http://www.webmd.com/diet/news/20031223/magnesium-lowers-type-2-diabetes-risk
http://web.mit.edu/london/www/magnesium.html

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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