Magnesium Facts

Magnesium is an essential mineral that is required by all the cells of the human body. Given below are some facts about magnesium:

• Magnesium is important for strong bones, a healthy immune system, a sound nervous system, and for muscle contractions.
• Magnesium is one of the major electrolytes of the body and is required for metabolism.
• According to research, it has been found that magnesium is required for a healthy heart, circulation, blood pressure, and general relaxation, which includes muscle relaxation.
• Those who engage in heavy physical activity or athletes must have adequate amounts of magnesium since it facilitates the delivery of oxygen to the muscle tissues while it is working.
• Some of the foods that are rich in magnesium are meats, green vegetables, seafood, potatoes, peanut butter, bananas, lima and kidney beans, nuts, seeds, soy products, whole grains and dairy products.
• A link between children’s ability to concentrate and magnesium has been observed.
• It has been proven that intravenous magnesium helps in muscle relaxation.
• The recommended daily allowance of magnesium for adults is: Males – 420 mg per day, and Females – 320 mg per day.
• The upper levels of intake of magnesium as a supplement are: Males – 350 mg per day, and Females – 350 mg per day.
• A deficiency in magnesium may lead to osteoporosis after menopause. This could be because the deficiency in magnesium changes the metabolism of calcium and the hormone that is a regulatory factor for calcium.
• According to studies, it is believed that magnesium may be important for regulating blood pressure. Diets that are rich in magnesium and potassium are linked with lower blood pressure.
• A deficiency in magnesium may result in metabolic changes which may be a contributing factor for strokes and heart attacks. Evidence also suggests that low levels of magnesium in the body may result in increasing the risk of complications linked with heart attacks.
• Magnesium is essential for the metabolism of carbohydrate. It may affect the release as well as the activity of insulin, which is the hormone that helps in controlling the blood glucose levels. A high level of blood glucose increases the loss of magnesium via the urine, which results in reducing magnesium in the blood.
• Generally, grains that are refined are low in magnesium. For instance, when white flour is processed and refined, the bran and germ, which are rich in magnesium, are removed. Whole grain wheat bread has more magnesium compared to white refined flour made bread.
• Gastrointestinal disorders, like abnormal absorption of nutrients from the digestive tract, can lead to the depletion of magnesium by not allowing the body to use the magnesium in the food. Excessive or chronic diarrhea and vomiting can also lead to the depletion of magnesium.
• Although one cannot get excessive magnesium from the food we eat, but, if there is a high intake of magnesium in its supplement form over a period of time it can result in weakness in the muscle, irregular heartbeat, chances of kidney failure, abdominal cramps, and diarrhea.
• Magnesium deficiency can occur in people with malabsorptive gastrointestinal conditions, renal disease, post surgery or burns, alcoholism, and hyperthyroidism.
• Some of the signs of a deficiency in magnesium are: irritability, fatigue, loss of appetite, disorientation, confusion, cramps and contractions in the muscles, numbness, tingling, abnormal heartbeat, seizures, and coronary spasm.