1) Magnesium aids in the maintenance of muscle and nerve functioning.
2) Protein synthesis and energy metabolism call for the involvement of magnesium.
3) One’s daily needs for magnesium cannot be met by a single food.
4) Water can be a source of magnesium, the harder the water the higher the level of magnesium.
5) The process of refining foods (like grains) removes much of the magnesium.
6) Abnormal heart rhythms can be the result of a lack of magnesium.
7) Surveys have shown an association between higher magnesium intake and a lower risk of strokes.
8) Large intake of laxatives has been associated with magnesium deficiency.
9) Strong bones require magnesium.
10) The center of the chlorophyll molecule, found in green vegetables, contains magnesium.
Though it is true that magnesium deficiency is relatively common, it is rarely seen in a pronounced form. When it does occur, the magnesium deficiency comes form gastrointestinal system disorders or excessive urination, which can compound an existing low level of magnesium intake. Such things as diuretics and uncontrolled diabetes increase the loss of magnesium through the urine. Alcohol, too, can contribute to a magnesium deficiency.
If somebody has trouble absorbing magnesium through the intestines a deficiency of this important mineral may follow. Vomiting and diarrhea that occur with frequency also may threaten adequate magnesium levels. Signals that a magnesium deficiency has become manifest include confusion, depression, coronary spasms, and seizures.
People who have a healthy diet usually do not need to take more magnesium. Magnesium supplementation is usually called for as the result of a health problem that has depleted this mineral in the body.
The recommended daily intake of magnesium for an adult female is 320 mg. For an adult male the magnesium intake should be at 420 mg. Good sources of magnesium are green vegetables, nuts, seeds, and whole grains.
Copyright © Dennis Becker, 2004.
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