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Magnesium - Benefits, Deficiency Symptoms And Food Sources

What is Magnesium?

Magnesium, a mineral, is a white metal that is abundantly found in nature, and the human body contains approximately one ounce of magnesium. More than half of the body's magnesium is found in bone, the rest in cells, soft tissues, muscle and blood. Magnesium is a vital catalyst in enzyme activity, especially the activity of those enzymes involved in energy production. It also assists in calcium and potassium uptake. A deficiency of magnesium interferes with the transmission of nerve and muscle impulses, causing irritability and nervousness.

Magnesium is involved in the formation of bone and teeth. Supplementing the diet with magnesium can help prevent depression, dizziness, muscle weakness and twitching, and premenstrual syndrome (PMS), and also aids in maintaining the body's proper pH balance and normal body temperature. It is best taken with calcium, iron, B group vitamins as well as vitamin E.

Uses and Benefits of Magnesium

Magnesium is necessary to prevent the calcification of soft tissue. This essential mineral protects the arterial linings from stress caused by sudden blood pressure changes, and plays a role in the formation of bone and in carbohydrate and mineral metabolism. With vitamin B6 (pyridoxine), magnesium helps to reduce and dissolve calcium phosphate kidney stones, and may prevent calcium-oxalate kidney stones. Research has shown that magnesium may help prevent cardiovascular disease, osteoporosis, and certain forms of cancer, and it may reduce cholesterol levels. It is effective in preventing premature labor and convulsions in pregnant women.

Studies have shown that taking magnesium supplements during pregnancy has a dramatic effect in reducing birth defects. A study reported by the Journal of the American Medical Association reported a 70-percent lower incidence of mental retardation in the children of mothers who had taken magnesium supplements during pregnancy. The incidence of cerebral palsy was 90 percent lower.

Recommended Dosage of Magnesium

The Recommended Daily Allowance for Magnesium are :-

• Adults - 300 to 350 mg.
• Children - 200 mg.

Deficiency Symptoms of Magnesium.

Possible symptoms of magnesium deficiency include confusion, insomnia, irritability, poor digestion, rapid heartbeat, seizures, and tantrums; often, a magnesium deficiency can be synonymous with diabetes. Magnesium deficiencies are at the root of many cardiovascular problems. Magnesium deficiency may be a major cause of fatal cardiac arrhythmia, hypertension, and sudden cardiac arrest, as well as asthma, chronic fatigue, chronic pain syndromes, depression, insomnia, irritable bowel syndrome, and pulmonary disorders.

Research has also shown that magnesium deficiency may contribute to the formation of kidney stones. To test for magnesium deficiency, a procedure called an intracellular (mononuclear cell) magnesium screen should be performed. This is a more sensitive test than the typical serum magnesium screen, and can detect a deficiency with more accuracy. Magnesium screening should be a routine test, as a low magnesium level makes nearly every disease worse. It is particularly important for individuals who have, or who are considered at risk for developing, cardiovascular disease.

More information of Magnesium

The consumption of alcohol, the use of diuretics, diarrhea, the presence of fluoride, and high levels of zinc and vitamin D all increase the body's need for magnesium.

The consumption of large amounts of fats, cod liver oil, calcium, vitamin D, and protein decrease magnesium absorption. Fat-soluble vitamins also hinder the absorption of magnesium, as do foods high in oxalic acid, such as almonds/ chard, cocoa, rhubarb, spinach, and tea.

Rich Food Sources of Magnesium

Magnesium is found in most foods, especially dairy products, fish, meat, and seafood. Other rich food sources include apples, apricots, avocados, bananas, blackstrap molasses, brewer's yeast, brown rice, cantaloupe, dulse, figs, garlic, grapefruit, green leafy vegetables, kelp, lemons, lima beans, millet, nuts, peaches, black-eyed peas, salmon, sesame seeds, soybeans, tofu, torula yeast, watercress, wheat, and whole grains.

Herbs that contain magnesium include alfalfa, bladderwrack, catnip, cayenne, chamomile, chickweed, dandelion, eyebright, fennel seed, fenugreek, hops, horsetail, lemongrass, licorice, mullein, nettle, oat straw, paprika, parsley, peppermint, raspberry leaf, red clover, sage, shepherd's purse, yarrow, and yellow dock

Cautions

The consumption of alcohol, the use of diuretics, diarrhea, the presence of fluoride, and high levels of zinc and vitamin D all increase the body's need for magnesium. Toxicity is unlikely as the kidneys excrete any excess magnesium. If the kidneys are not functioning properly, magnesium toxicity symptoms may include weakness, lethargy nausea and breathing difficulties.The consumption of large amounts of fats, cod liver oil, calcium, vitamin 0, and protein decrease magnesium absorption. Fat-soluble vitamins also hinder the absorption of magnesium, as do foods high in oxalic acid, such as almonds/ chard, cocoa, rhubarb, spinach, and tea.