Dietary magnesium.
Magnesium is an essential chemical substance and it is considered one  of the most plentiful minerals in the human body. Nearly half of the stores of magnesium are located in the bones, whereas the rest quantity is found in all other tissues in a variety of concentrations.
Magnesium is involved in the synthesis of protein and it assists in the functioning of certain enzymes in the body. In fact, it is estimated that magnesium participates in nearly three hundred biochemical reactions. The mineral is considered anti-ageing and anti-diabetes factor. It seems to play a key role in secretion and action of insulin and in metabolism of carbohydrates. Other properties of magnesium include its action as antioxidant, the contribution to energy production, increase of endurance in daily physical activity, inhibition of blood clotting, regulation of heart rhythm, control of blood pressure and consequently the prevention of hypertension, stroke, coronary heart disease, angina and cardiac arrhythmias. There are some indications that the magnesium plays a beneficial role in congestive heart failure cases. Studies have given evidence that in combination with calcium and vitamin D, magnesium can prevent postmenopausal osteoporosis and bone fractures in elderly people. Click this link to be guided, how to find such multi-supplements online. Magnesium is also important for the construction and relaxation of muscles and occasionally, it is used to ease fibromyalgia symptoms.
Magnesium, along with vitamin B6, contributes to synthesis of serotonin, a prominent neurotransmitter.
Because of all the above pharmaceutical properties, magnesium can be combined with certain medications in treatment of back pain, diabetes, hypertension, palpitations, depression, anxiety, panic attacks, muscle cramps and migraines.
Sources of dietary magnesium.
Magnesium is contained in dark green, leafy vegetables, such as spinach, soy, legumes, seeds, almonds, whole grains such as brown rice and millet, fruits, such as bananas, dried apricots and avocados.
Many people do not take adequate amounts of magnesium. This happens because of the extensive consumption of processed products which contain very low concentrations of the mineral. The other reason is the fact that a proper supply of magnesium requires the intake of food equivalent to a value of nearly 2,000 calories on a daily basis and this may lead to weight gain. Thus, relevant food supplements may be a useful option.
Supplementation is recommended for everyone, especially for people who suffer from cardiovascular disease, frequent cardiac arrhythmias, occasional palpitations, myoneuropathy, persistent muscle cramps, fibromyalgia, diabetes, high blood pressure, postmenopausal osteoporosis, depression, anxiety and stress.
It has to be mentioned that magnesium citrate is the most absorbable form of the nutrient. Try the  button, if you want to find magnesium food supplements online. Magnesium, calcium and vitamin D complex supplements are also available.
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Magnesium deficiency and toxicity.
Deficiency can occur in people whose magnesium absorption is decreased due to surgery, burns, Crohn's disease or inadequate intestinal tract absorption problems. Other causative factors of magnesium deficiency may include intense physical activity, stress and excessive loss of the mineral in urine. The latest may occur due to the use of alcohol or certain medications, such as antibiotics, diuretics and anti-cancer medicines. Excessive vomiting or diarrhea may lead to magnesium depletion as well.
Symptoms and consequences of deficiency in magnesium include nausea, vomiting, muscle weakness and cramps, tremors, osteoporosis, palpitations, atherosclerosis, confusion, anxiety, irritability, restlessness, depression, migraines, seizures, fatigue and sleepiness. Deficiency in magnesium seems to be a risk factor for diabetes and insulin resistance development.
Toxic symptoms from increased magnesium intake are not common, because the kidneys can reduce excess amounts. However, in cases of impaired renal function or kidney failure, stores of magnesium can reach toxic levels. Excessive uptake of antacids or laxatives containing magnesium may result in toxicity. It is remarkable the fact that toxicity and deficiency produce very similar symptoms.
Recommendations for dietary magnesium.
Supplementation of 750 to 1,000mg per day of magnesium is recommended for healthy adults, providing they do not take laxatives or antacids on a regular basis. Otherwise, the dose included in these preparations must be taken in consideration. The above dose, divided in equal parts is recommended to accompany the three daily meals.
The recommended dietary allowances (RDAs) for magnesium are:
 80mg/day for children between one and three years of age.
130mg/day for children between four and eight years of age.
240mg/day for children between nine and thirteen years of age.
410mg/day for male adolescents.
360mg/day for female adolescents.
400mg/day for males of nineteen to thirty years of age.
310mg/day for females of the same range of age.
420 and 320mg/day for males and females older than thirty years of age respectively.
350mg/day for pregnant women.
310mg/day for breastfeeding women.
Of course, the above requirements are the minimal ones.
In general, 400mg per day seem to be adequate for adults.
It has to be mentioned that fizzy drinks may compromise the absorption of magnesium and may promote the depletion of the mineral due to their high concentration of phosphoric acid. Excessive calcium supplementation is another factor that can impair the normal absorption rate of magnesium within the gastrointestinal track.
People who suffer from renal conditions, such as diabetic nephropathy, should be advised by their physician, before they take any magnesium supplements. |
