Magnesium

Basics health Information about Magnesium

The fourth most abundant mineral in the human body is magnesium. Magnesium is also one of the essential vitamins and minerals for human health. The body is able to store large amounts of magnesium in the body because of the ability to store excess in the bones. About 50% of the total magnesium in the body can be found in the bone. The body is able to store the other half of magnesium in cells of body tissue and organs. One of the most important areas of the body for magnesium in the blood supply; however, only about 1% of the total magnesium supply in the body is contained in the blood. The body does work hard to ensure that the levels of magnesium in the blood supply are balanced and maintained.

Over three hundred different chemical reactions in the body require magnesium in order to function. Magnesium supports the immune system, keeps the heart rhythm steady, helps the body to have strong bones, and maintains normal muscle mass. As explained above, although there isn’t a lot of magnesium in the blood supply it is very important for the vascular system. Magnesium plays a vital role in regulating the blood sugar levels, helping the body to have consistent blood pressure, is involved in the energy metabolism of the body, and helps to maintain protein synthesis.

Magnesium is absorbed in the small intestines, and it is excreted through the kidneys in the body. Researchers believe that there are many health benefits from having the proper amounts of magnesium in a healthy diet.

Food Sources of Magnesium

Most Green vegetables, with a strong center of chlorophyll molecules, which provide vegetables with their dark green color, contain large amounts of magnesium. Another source of magnesium which contains a lesser amount of magnesium than dark green vegetables legumes, nuts and seed, and while unrefined grains. When grains go through some refinement processes the levels of magnesium drop.

Water is a good supply of vitamins and minerals depending on the water source. Hard water generally contains many more vitamins and minerals compared to soft water. The desire of many people to have softer water supplies the amounts of vitamins and minerals obtained from water has decreased.

Here is a list of foods which contain a higher amount of magnesium: halibut, almonds, cashews, soybeans, spinach, nuts, cereal, oatmeal, potato, peanuts, peanut butter, wheat bran, black eyed peas, yogurt, bran flakes, vegetarian baked beans, brown rice, lentils, avocado, kidney beans, pinto beans, wheat germ, chocolate milk, banana, milk chocolate candy bars, reduced fat milk, while wheat commercially prepared bread, raisins, whole milk, and chocolate pudding.

Health Benefits from Magnesium

It has been believed by some researchers that there is a link between magnesium and blood pressure. Research has shown diets which contain plenty of fruits and vegetables, which are great sources of magnesium, are associated with patients who have lower blood pressure. The DASH (Dietary Approaches to Stop Hypertension) human critical study suggested that a person who would eat a diet of low fat dairy foods, fruits and vegetables would have a much lower chance of high blood pressure and suffering from hypertension. Diets which are high in fruits, vegetables, and low fat dairy products are very high in magnesium, potassium, and calcium. These diets are also very low in sodium and fat.

There are other studies done independently of the DASH study which also verifies a diet rich in magnesium, potassium, and calcium will lower a person’s overall blood pressure. The critics of these studies suggest a problem with the idea that any single element will cause a lowering of blood pressure. In most all of the studies there was a mixture of potassium, magnesium, and calcium; therefore, it is difficult for any one element to be singled out for the benefits of lowering blood pressure.

These skeptics seem to be highlighting a very hyper technical response to studies showing ways to lower a person’s blood pressure and save lives. While the pure science might benefit from knowing exactly which element should deserve the praise, it matters little in the overall scheme of health.

Magnesium has also been linked to helping prevent Osteoporosis. The majority of the magnesium in the body can be found in the bones. The overall bone health is normally linked to Vitamin D and calcium; however, it has been shown that magnesium can also play a critical role in the prevention and treatment of Osteoporosis. Recent studies have shown that among the elderly, a greater intake of magnesium will lead to greater retention of bone mineral density compared to people who have a lower intake of magnesium.

Magnesium has also been shown to help with the preventing and treating cardiovascular disease. Cardiovascular disease is one the most deadly diseases in the United States. Cardiovascular disease is one of the top killers among both men and women (although studies have shown that women are at a higher risk than men at contracting cardiovascular disease). Higher levels of magnesium in the blood supply have been shown to lower the risk of high blood pressure, and also lower the risk of people suffering from coronary heart disease. Magnesium has also been shown to lower the risk of strokes among the elderly.

For those already suffering from coronary disease, there is new research showing that magnesium supplementation may improve clinical outcomes. Those participants of the study receiving magnesium supplementation performed better than those receiving the placebo, and they experienced less overall pain compared to those receiving the placebo. In both cases those receiving magnesium supplementation had higher levels of magnesium in their blood supply.

How to Get Enough Magnesium in a Diet

Magnesium is one the essential minerals the body needs in order to function properly. The best way to get the right amount of Magnesium in the body is through a proper diet. A healthy low fat diet which includes fresh fruits, fresh vegetables, whole grains, and lean meats is usually enough, depending on the health of the individual, to get all of the essential vitamins and minerals the body requires.

Yet, the simple truth is very few people actually eat a full enough diet not to be lacking an essential vitamin and mineral. When the body is lacking an essential vitamin or mineral it will not function properly. The other problem is many of the essential vitamins and minerals, like magnesium, cannot be easily stored in the human body. The body needs a constant daily intake of some essential vitamins and minerals.

The best way to ensure the body gets the nutrients it needs is by taking a reputable daily multivitamin. A good daily multivitamin will help to fill in the gaps of a normal healthy diet. The multivitamin will also help to bridge the deficiencies which occur due to changing health issues.

When looking for a good multivitamin look for one which is gender specific. Why? There are two major reasons. First, males and females need different amounts of vitamins and minerals. A gender specific vitamin will be able to give more of the vitamins and minerals which males and females normally struggle to obtain. Second, there are many sub par vitamin manufactures. For the health of the person taking the vitamin it is important to find a manufacture which is reputable. A manufacture with differing vitamins for males and females is a helpful indication of their legitimacy—although it is always recommended to investigate any vitamin company before making a purchase.