Your heart, kidneys and muscles need magnesium to function well. Magnesium makes up important structural components of your teeth and bones. It also helps maintain a balance of various nutrients, including calcium, zinc, potassium, vitamin D and copper. In addition, the mineral helps your body produce energy and activate enzymes. Getting the recommended amount of magnesium — 310 to 320 milligrams for adult women and 400 to 420 milligrams for adult men — through your diet can help you achieve vibrant health. Osteoporosis causes over 2 million fractures every year in the United States, reports a study published in the April 2009 issue of БJournal of the American College of Nutrition. Б The study says inadequate dietary intake of magnesium may increase the risk factor for osteoporosis. Few studies suggest that eating magnesium-rich foods regularly might improve bone mineral density in women, especially in elderly and postmenopausal women, states the Office of Dietary Supplements. Consistently eating magnesium-rich foods such as fruits, vegetables and low-fat dairy products is tied to lower blood pressure, reports the University of Maryland Medical Center. Besides magnesium, these foods contain ample amounts of calcium and potassium that play key roles in maintaining healthy blood pressure. Foods such as banana, avocado, dried apricots and dark green, leafy vegetables are high in magnesium.
According to the UMMC, a large clinical study involving more than 8,500 women showed an inverse relationship between a higher intake of magnesium and the risk of high blood pressure in women. Magnesium helps keep your heart in good condition. A review published in the February 2008 issue of БCurrent Opinion in LipidologyБ found that increased magnesium intake causes a modest decrease in the risk for cardiovascular disease. In a study published in БThe American Journal of Clinical NutritionБ in February 2011, women who increased magnesium intake in their diet experienced a lower risk of sudden cardiac death. People with Type 2 diabetes often deal with low magnesium levels in their blood, points out the UMMC. It further states that a large clinical study enrolling 2,000 people concluded that adding foods high in magnesium to the diet may help tackle this chronic disease. A September 2000 study reported in the БAmerican Journal of Public HealthБ suggested that swapping refined grains for whole grains — which are also good sources of magnesium — may reduce the risk of diabetes mellitus in U. S. women. To get enough magnesium, incorporate nuts, beans, peas, soy products and whole grains such as millet and brown rice into your everyday meals.
Why do we need magnesium?
Magnesium is one of the most abundant minerals in the body, with about 25g being present for normal functioning. It is vital for normal bone and tooth growth and is involved in a wide range of biochemical reactions, ranging from protein synthesis to blood pressure regulation and muscle contraction. The benefits of magnesium in healing wounds were first observed in cows in 1619. It is now commonly used in dealing with aches and pains, particularly muscle cramping and restless leg syndrome. Magnesium has also been found to have effects on the nervous system, reducing symptoms of muscle spasms and twitches. The relaxation effects it has on muscles are also seen to affect mood, reducing symptoms of anxiety and promoting good sleep. The current recommended daily allowance of magnesium is 300mg, though many health professionals believe that this level is too low, and at least double should be consumed daily. Magnesium is available naturally in many food sources, such a leafy green vegetables and fibrous foods. However, the amount of magnesium in foods has greatly depleted over the last hundred years with increased use of herbicides blocking the uptake of minerals in many foods. Magnesium deficiency is a far more common problem than many people realise, and a wide range of mild symptoms can often be traced back to this deficiency.
It can be difficult to measure levels of magnesium as over half the magnesium is stored in the bones, and only 1% of magnesium is distributed in the blood, making blood tests for the condition not very useful. Symptoms of magnesium deficiency tend to be mild and not specific to the condition, making it difficult to diagnose. Muscle spasms and cramps are common physical symptoms, developing into muscle weakness and impaired muscle co-ordination. Headaches and migraines are also often found to be linked with depleted levels of magnesium. Emotional symptoms include fatigue, low mood and attention disorders. Magnesium deficiency is particularly common among menopausal women, or those who experience. This is because hormonal changes can cause the body to excrete more magnesium than normal. Woman often find that simply restoring an adequate level of magnesium dramatically improves their PMS or. Overdosing on magnesium through natural dietary sources is difficult as the kidneys naturally filter excess magnesium out of the blood. However, it is more likely if taking too many dietary supplements, particularly if already suffering from impaired renal function. Symptoms of magnesium toxicity would usually begin with an upset stomach, nausea or diarrhoea. This could develop into a drop in blood pressure, slowed heart rate and difficulty breathing.