Diet & Nutrition, Magnesium

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Diet & Nutrition

Magnesium

Magnesium is a mineral stored in your body tissues. It plays a role in more than 300 enzyme reactions in the body.

Magnesium is a versatile mineral, which is vital for the growth and maintenance of teeth and bones. It’s also vital for the relaxation of muscles and is necessary for the development and functioning of a healthy heart and nervous system. It also helps ensure the proper release of energy from ingested food, as well as ensuring the maintenance of cell walls. Magnesium is essential for the correct transportation of glucose in the bloodstream and the release of the hormone insulin, which helps control blood sugar levels.

Which foods have it?

Cocoa, nuts, pumpkin, sunflower and other seeds, and grains. Protein-rich foods such as chicken, fish and meat aid the absorption of magnesium.

How much is too much?

More than 400mg per day should be avoided over any extended period. Daily doses of more than 3 000mg can be fatal.

Your complete guide to magnesium

The human body contains large amounts of the element magnesium. Magnesium is involved in more than 300 chemical reactions.

What it is

Magnesium is a mineral stored in your body tissues. It plays a role in more than 300 enzyme reactions within your body.

How much you need

The current RDA is 400mg. One should supplement with about 600mg of calcium in a food state or amino acid chelate, per day. It is best taken in combination with 300mg magnesium, also in food state or amino acid chelate. Take it at night: both help nerves to calm down and muscles to relax.

Signs of deficiency

Premenstrual headaches, nausea and vomiting, fatigue, insomnia, anorexia, rapid or irregular heartbeat, muscle weakness and cramps, high blood pressure, poor blood sugar control and personality changes.

New research

In diabetics, a deficiency of magnesium has been linked to heart disease, kidney problems and nerve damage. Diabetics whose low blood sugar makes them feel faint or lightheaded may also benefit from magnesium supplements.

Magnesium supplements may also reduce the risk of heart disease and sudden heart attack. Women who suffer from painful periods may experience pain relief by taking magnesium in combination with vitamin B6 supplements.