Research shows that magnesium plays a preventive role in hypertension and cardiovascular disease, as well as a positive effect in the treatment of diabetes, osteoporosis, and depression.
Your body uses magnesium to make body tissues, especially bone. The majority of the magnesium in the body is in the bones muscles and soft tissues. It is a crucial part of the bones and teeth. Magnesium binds the calcium in the teeth to make teeth more resistant to cavities.
This essential mineral plays a role in the functioning of muscle and the nervous system, activates over 300 enzymes and helps calcium and potassium uptake, aiding many biosynthetic processes as well as being needed for maintaining cell membranes and connective tissue.
Magnesium is also required to maintain an adequate supply of nucleotides required for DNA and RNA synthesis. There are hundreds of metabolic reactions and hundreds of enzyme systems that rely on magnesium.
Large doses of magnesium appear safe for healthy people, so magnesium from food and a reasonable addition of supplement will not lead to an overdose. The first sign of taking too much magnesium is the laxative effect. Many laxative products contain magnesium compounds for this effect.
If you have kidney problems you should not take supplements. Your doctor should prescribe medication to counter magnesium deficiency.
A deficiency in magnesium is less pleasant, it results in nausea, fatigue, muscle weakness, irritability, depression, loss of appetite, cramps, abnormal heart rhythm, and in women an increased premenstrual stress.
However, people with kidney disorders, although they have low magnesium levels, risk complications from a high magnesium intake and should use medication instead of supplements.
Every cell in your body needs magnesium to produce energy. ATP (adenosine triphosphate) the main energy transfer molecule in the cells energy production, which forms a complex with magnesium, where the magnesium stabilizes the phosphates in the ATP molecule.
Bananas and avocados are good sources of magnesium as are many dark green vegetables (magnesium is part of the green pigment in plants), spinach is especially rich in magnesium, whole wheat bread, sunflower seeds, nuts (even chunky peanut butter), beans, and grains.
Recommended Daily Intake for Magnesium:
Men: 420 mg
Women: 320 mg
Pregnant Women: 350 – 400 mg
Nursing Women: 320 – 350 mg