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An essential mineral and vital to proper human nutrition, magnesium is intricately involved in a variety of biological functions. In fact, over 300 metabolic reactions carried out in the human body require magnesium. Every major biological process, including the synthesis of proteins, and nucleic acids, and the production of cellular energy must have adequate amounts of magnesium in order to function properly. Magnesium is also plays a key role in nerve conduction, the electrical stability of cells, muscle contraction, the regulation of vascular tone, the maintenance of membrane integrity, and many other things.
Green vegetables, nuts, and unpolished grains, are an excellent source of magnesium. Chlorophyll is the magnesium chelate of porphyrin; which, because of their chlorophyll content, makes green leafy vegetables particularly valuable. Although they contain substantially lower amounts than the foods mentioned above, milk, starches and meats also supply magnesium. Generally, foods that have been processed or refined are poor sources of magnesium. In the United States, the mean daily intake of magnesium in males ages nine years and older is approximately 323 milligrams; for females in that same age bracket consumptions levels are estimated at 228 milligrams. Lower intake levels have been reported by some surveys, and some believe that daily intake levels are undoubtedly less than adequate.
A connection with magnesium has been used in connection in the following health conditions:
- Congestive heart failure
- Mitral valve prolapse
- Gestational hypertension
- Diabetes
- Migraine headaches
- Cardiac arrhythmia
- Kidney stones (citrate in combination with potassium citrate)
Dosage and Administration
Supplemental magnesium comes in many forms including magnesium chloride, magnesium oxide, magnesium pidolate, magnesium gluconate, magnesium arginate, magnesium citrate, magnesium aspartate, magnesium hydroxide, magnesium orotate, and many other amino acids and oligopeptide chelates of magnesium. Magnesium supplements come in combination with other minerals and vitamins, or as a stand-alone product. Some supplemental mixtures may contain a combination of magnesium forms such as magnesium chloride, magnesium oxide, and magnesium gluconate. There are a variety of combination products available on the market today.
Because, for most people, daily dietary intake of magnesium is less than adequate, many doctors recommend adults take 250-350 mg of supplemental magnesium each day.
Side Effects
The effects of magnesium consumption discussed here refer only to oral ingestion of magnesium and do not reflect or address the use of magnesium used intravenously.
Diarrhea can be caused by taking too much magnesium; for some people, even amounts as low as 350-500mg a day. Excessive consumption of laxatives containing magnesium can lead to more serious problems. Thankfully, such problems are not likely to be caused by the small amounts of magnesium found in nutritional supplements. It is important for individuals with kidney disease to consult with a doctor before taking magnesium supplements.
See top ratings for Magnesium at NutritionalTree.com
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