Magnesium is the fourth most abundant mineral in the human body and is responsible for over 300 biochemical reactions. Magnesium is important for the proper bone, blood, tissue and organ maintenance.
Magnesium has been known to help with:
Cardiovascular Health. Magnesium helps the heart beat in a rhythmic pattern and prevents blood clotting.
Bones. Magnesium helps with the absorption of calcium and can help prevent osteoporosis, arthritis and brittle bones. Strong bones lead to stronger muscles and better overall health.
Metabolism. Magnesium helps metabolize protein, carbohydrates and fat while increasing energy and endurance.
Diabetes. Important in the function of insulin, magnesium plays a key role in preventing diabetes. People with a magnesium deficiency are more likely to have severe diabetic retinopathy.
Constipation. One of the best supplements to take if you’re constipated, take a 200 mg magnesium supplement daily to ensure proper bile flow.
Kidney Stones. A magnesium supplement with vitamin B-6 can greatly reduce the formation of calcium oxalate kidney stones.
Magnesium can be found in most whole foods such as whole grains, nuts and seeds, green leafy vegetables, cocoa, soy and meat. You can refer to the Office of Dietary Supplements chart and factsheet for food sources to ensure that you get an adequate amount of magnesium in your diet.
The general rule of thumb for consumption is 400-420 milligrams a day of magnesium for men and 350-360 milligrams per day for women.
If you’re not getting enough of this essential mineral in your diet, you may experience nausea, vomiting, fatigue, and loss of appetite. If the deficiency worsens, then numbness, tingling, abnormal heart rhythms, seizures and muscle contractions may occur.
About the Author:
Joe trains 5 times a week at Ballys Gym in Orange County.