The Benefits of Magnesium

Magnesium is one of our body’s essential elements.  It plays a role in over 300 metabolic reactions in the body.  It plays a critical role in nerve transmission, cardiac excitability, neuromuscular conduction, muscular contraction, vasomotor tone, blood pressure, and glucose and insulin metabolism.

Because of magnesium’s many functions within the body, it plays a major role in disease prevention and overall health.  Low levels of magnesium have been associated with a number of diseases such as migraine headaches, Alzheimer’s disease, hypertension, diabetes mellitus and cerebrovascular disease including strokes.  Symptoms of magnesium deficiency may include fatigue, weakness, anxiety, and irritability.

Here are some food sources of Magnesium:

  1. Dark Leafy greens such as Spinach
  2. Seeds and nuts such as brazil nuts, pumpkin seeds, almonds and cashews
  3. Fish such as Mackerel,
  4. Beans and Lentils
  5. Whole grains such as Quinoa, brown rice and Millet
  6. Avocados.
  7. Fruits such as Bananas,
  8. Dark Chocolate

Potential health benefits of magnesium include:

  1. Regulation of blood pressure
  2. Reduced risk of diabetes
  3. Reduced risk of osteoporosis
  4. Reduced frequency of migraine headaches
  5. Alleviation of premenstrual syndrome

Things that put you at risk of having low magnesium levels include:

  1. Being elderly
  2. People who drink too much alcohol
  3. Having GI disorders such as Crohn’s, gluten sensitive, chronic diarrhea, and GI bypass surgery
  4. Having poor kidney function
  5. People who have diabetes
  6. Taking certain medication such as
    1. Proton Pump inhibitors
    2. Diuretics
    3. Antibiotics
    4. Anti-neoplastic medications
    5. Zinc supplements

The recommended dietary allowances of magnesium for adults are around 400 mg a day.

Risks of taking magnesium:

  1. Side effects of taking too much magnesium include diarrhea, which can be associated with nausea and abdominal cramps.
  2. People with diabetes, intestinal disease, heart disease or kidney disease should not take magnesium before speaking with their health care provider.
  3. Signs of a magnesium overdose can include nausea, diarrhea, low blood pressure, muscle weakness, and fatigue. At very high doses, magnesium can be fatal.

This site is purely informative and should not be considered medical advice. It is not intended to be used to diagnosis or treat any disease.  Please consult your physician before starting any fitness program or new supplement.