Magnesium
Information
The Benefits of Magnesium
By: Dr. George Obikoya
Magnesium is water-insoluble and is stored throughout
the body. Magnesium is required for the formation of enzymes that
release energy from food. It is essential for life, as it plays
a major role in the metabolism of glucose. It is also used in the
production of cellular energy and to create protein.
An average day's diet contains around 300 milligrams of magnesium,
of which two-thirds is absorbed. Half of the absorbed magnesium
is excreted by the kidneys, which can regulate the amount within
a range of one to 150 millimoles per day. This control is subject
to the influences of the parathyroid hormone, parathormone, and
the thyroid hormone calcitotonin.
Magnesium is important to neuromuscular transmission. It is also
an important cofactor in the enzymic processes that form the matrix
of bone and in the synthesis of nucleic acid. Magnesium has an inverse
relationship with calcium. Thus, if food is deficient in magnesium,
more of the calcium in the food is absorbed. If the blood level
of magnesium is low, calcium is mobilized from bone. The treatment
of low calcium levels due to malabsorption includes administration
of magnesium supplements, preferably in the form of a liquid multivitamin.
Magnesium is vital for the nervous system, muscle contraction, and
for the formation of healthy bones and teeth, it also helps to protect
against cardiovascular disease and lowers high blood pressure. Because
magnesium is involved in hundreds of enzyme reactions, a deficiency
can adversely affect the immune system. The ability of immune cells
to adhere to other substances requires magnesium. Some studies have
suggested that magnesium may be useful in preventing type II diabetes
and its complications, minimizing the severity of asthma attacks,
and alleviating the symptoms of PMS.
Magnesium supplementation is important for people taking diuretics
and digitalis. Heavy drinkers and those concerned about osteoporosis
may also benefit from taking supplements of magnesiuml. Supplementing
the diet with magnesium helps prevent dizziness, depression, muscle
weakness, twitching, heart disease, high blood pressure, and also
aids in maintaining the proper fluid and electrolyte balance. Every
cell in the body needs magnesium. It helps keep muscles strong and
nerves alert. Best of all, a new study in the journal Circulation
suggests that daily magnesium supplements can even help an ailing
heart.
Magnesium supplements enable heart disease patients to exercise
for longer periods of time and appeared to protect their hearts
from the stress of exercise. Magnesium also restored some of the
blood vessels' ability to open up when the body needs more blood.
So what is it about magnesium that makes it such a friend to the
body? It could be that magnesium helps the body's cells fend off
stress. Magnesium-deficient cells also are more vulnerable to injury,
and patients with heart disease may have greater need for magnesium.
Magnesium helps convert blood sugar into usable energy. Women who
take birth control pills and anyone who drinks alcohol should increase
their magnesium. Since magnesium neutralizes stomach acids, it should
not be taken directly after a meal.
Magnesium deficiency can result from the overuse of diuretics and
from chronic renal failure, chronic alcoholism, uncontrolled diabetes
mellitus, and severe intestinal malabsorption.
Magnesium deficiency causes apathy, depression, apprehensiveness,
confusion, disorientation, vertigo (at condition in which the room
seems to spin), muscular weakness and twitching, over-excitability
of the nervous system which may lead to muscle spasms or cramps,
insomnia, jumpiness, sensitivity to noise, irritability, poor memory,
tremors or convulsions.
The RDA of magnesium is 400 mg a day for men aged 19 to 30, 420mg
a day for men aged 31 to 70. For women, the RDA is 310mg a day for
those aged 19 to 30, and 320mg for those aged 31 to 70. The European
RDA is 300mg.
You can also get Magnesium if you follow the dietary recommendations
to eat five to seven helpings of fruits or vegetables and two or
three of nonfat dairy products every day. The most important food
sources of magnesium are green vegetables like spinach, nuts, seeds,
and some whole grains.
Supplementary magnesium is usually only necessary on medical advice.
The maximum safe level is 400mg. People with kidney disease or heart
disease should consult their doctor before taking supplementary
magnesium.
A good multivitamin is the foundation of health
and nutrition. Take a look at our scientific reviews of many of
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