Magnesium

What is magnesium?
Inside our bodies, magnesium is found mostly in our bones (60-65%), but also in our muscles (25%), and in other cell types and body fluids. Like all minerals, magnesium cannot be made in our body and must therefore be plentiful in our diet in order for us to remain healthy.
It has the ability to relax our muscles. Our nerves also depend upon magnesium to avoid becoming overexcited, and this aspect of magnesium links this mineral to maintenance of healthy blood pressure.

What can high-magnesium supplements do for you?

  • Relax your nerves and muscles
  • Build and strengthen bones
  • Keep your blood circulating smoothly

What events can indicate a need for more high-magnesium supplements?

  • Muscle weakness, tremor, or spasm
  • Heart arrhythmia, irregular contraction, or increased heart rate
  • Softening and weakening of bone
  • Imbalanced blood sugar levels
  • Headaches
  • Elevated blood pressure

What factors might contribute to a deficiency of magnesium?
In addition to poor dietary intake, problems in the digestive tract are the most common cause of magnesium deficiency. These digestive tract problems include malabsorption, diarrhea, and ulcerative colitis. Many kinds of physical stresses can contribute to magnesium deficiency, including cold stress, physical trauma, and surgery. Kidney disease and alcoholism can also contribute to a deficiency of this mineral.

Magnesium may play a role in the prevention and/or treatment of the following health conditions:
Alcoholism, Angina pectoris, Arrhythmia, Asthma, Autism, Chronic fatigue, Congenital heart disease, Congestive heart failure, Coronary artery disease, Diabetes, Eclampsia, Epilepsy, Glaucoma, Heart attack, HIV/AIDS, Hypertension, Hypertriglyceridemia, Inflammatory bowel disease, Migraine, Multiple sclerosis, Osteoporosis, Peptic ulcers, PMS, Pre-eclampsia, Raynaud's syndrome, Systemic lupus erythematosus

What foods provide magnesium?
Excellent sources: Swiss chard and spinach.
Very good sources: mustard greens, summer squash, broccoli, blackstrap molasses, halibut, turnip greens, pumpkin seeds and peppermint.
Good sources: cucumber, green beans, celery, kale and a variety of seeds, including sunflower seeds, sesame seeds, and flax seeds.

Adequate intake levels for magnesium (per day). The recommendations are as follows:

  • males and females, 1-3 years: 80 milligrams
  • males and females, 4-8 years: 130 milligrams
  • males and females, 9-13 years: 240 milligrams
  • males, 14-18 years: 410 milligrams
  • males, 19-30 years: 400 milligrams
  • males, 31 years and older: 420 milligrams
  • females, 14-18 years: 360 milligrams
  • females, 19-30 years: 310 milligrams
  • females, 31 years and older: 320 milligrams
  • pregnant women, 18 years or younger: 400 milligrams
  • pregnant women, 19-30 years: 350 milligrams
  • pregnant women, 31-50 years: 360 milligrams
  • lactating women, 18 years or younger: 360 milligrams
  • lactating women, 19-30 years: 310 milligrams
  • lactating women, 31-50 years: 320 milligrams

 

 
 
 

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