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 the popular brands for factors such as ingredients,
areas of improvement, quality level, and overall value. If you are looking for a
high quality liquid multivitamin, we suggest that you take a look at the
Multivitamin Product Comparisons.