Magnesium is an alkaline earth metal element with the symbol’s Mg in the Greek alphabet and atomic number 11. It is a silvery grey solid that bears a close resemblance to all the other five elements, i.e. Iron, Tin, Lead, Copper and Mercury. It can be found in nature as a combined element of several minerals and salts, in plants and animals as Magnesium carbonate and Magnesium phosphate.
The recommended amounts of magnesium will depend on your body type. Blood pressure and weight are two factors that are taken into account when prescribing the recommended amounts. Because the body uses magnesium for many functions, including the production of energy, the levels of Magnesium and phosphorus are usually lower than those required by the body for optimal functioning. There are three different forms of Magnesium, which are most commonly found in dietary supplements:
Metamucil – One of the easiest supplements to take. This is because it contains all three forms of magnesium, and thus it is easy for the body to absorb. However, as with all dietary supplements, you should check with your health care provider before taking Metamucil. If you have a magnesium deficiency, this supplement may not be the safest route for you to take.
Glucoronalactone – The highest level of concentration of Magnesium within the body. Glucoronalactone is used for regulation of glucose and insulin levels. It is also effective for people with diabetes or hyperlipidemia and those with liver disease. It is usually found in high doses in green leafy vegetables and certain fruits and should not be used as a dietary supplement. For people who want to take advantage of Glucoronalactone’s effects, there are oral forms of supplementation that can be taken as well.
Inositol – This is found in some dairy products and is used to control blood pressure. However, inositol should only be used under special circumstances, such as when you have extremely low magnesium levels in your body. In addition to being used to treat high blood pressure, inositol supplements are also used to treat various other health problems, such as diabetes, headaches, depression, and multiple sclerosis. As with all dietary supplements, inositol should be used under the supervision of a health care provider.
Calcium bio-efficient – It helps to maintain proper bone density and is used in the treatment of osteoporosis and to prevent kidney disease. Inositol works synergistically with magnesium to improve the function of cells, hormones, and neurotransmitters. Low levels of inositol may contribute to the progression of Alzheimer’s disease, so a doctor may recommend that low magnesium levels are addressed through consumption of inositol. However, supplements may not be necessary in this case.
Potassium Bio-efficient – Magnesium and potassium work together in a complex manner to produce ATP (adenosine triphosphate). ATP is important for muscle contraction and energy production, so excess ATP produced through exercise or other activities is used up by the kidneys. Magnesium and potassium together help to restore this supply of ATP, allowing muscles to contract and produce ATP. The Recommended Daily Allowance (RDA) for potassium is 7mg/day for adults. Potassium supplements may be recommended for patients with a decreased intake of potassium (as in the case of a hypokalemia), or for patients with a prolonged decreased blood volume (due to other causes such as drugs).
While these aren’t the only nutrients that work together to improve your health, they’re among the best known. If you want to get enough magnesium, then make sure to include a good amount of potassium and phosphorus in your diet. To get enough potassium, eat a well-balanced diet that includes green vegetables, nuts, and whole grains. To get enough calcium, eat a diet that is rich in dairy products and lean meats. It’s also a good idea to get a regular health professional check-up to ensure that your nutrition is ideal and that you’re getting all the nutrients your body needs.