Magnesium is an element with the symbol Mg in its symbol and atomic number 11. It’s a silvery gray metallic solid that bears a close resemblance to the rest of the five elements in the first column of our periodic table. The other elements are named after the element that they contain and not after their atomic numbers. In this case, we have the silvery gray color of magnesium. It was the element of interest for those who build space shuttles, and is one of the ingredients in rocket fuel.
There are two distinct ways that people obtain magnesium; either through diet, or through supplements. For the purposes of this article we will focus on diet magnesium intakes and multi vitamin and multi mineral (Mg) supplementation. We will review the effects of magnesium on the human body, specifically on the cardiovascular system, nervous system, and immune system.
The first column in the table gives the percentage of magnesium found in various foods. The second column gives a listing of those foods and the amount of magnesium contained within the edible portions. Magnesium absorption varies by individual, as does the amount of nutrient ingested. One small bar of chocolate has approximately twenty-five milligrams of magnesium in it. That’s less than a thimbleful of salt. Multivitamins don’t contain magnesium in any quantity.
Our bodies need a variety of vitamins and minerals. Unfortunately, most of us do not get enough of what we need. This can lead to deficiencies in several areas, including calcium, iron, and some of the vitamins that are beneficial to our health. A magnesium-containing supplement may be an effective preventative measure against osteoporosis, certain cancers, chronic fatigue, and certain forms of arthritis, all of which are characterized by weakness of the bones.
There are several ways in which you can assess your body’s magnesium levels. The first is to take a serum magnesium level in the morning, right after waking up. If you feel energetic and physically fit, you probably have high levels of magnesium. Serum magnesium levels can also be determined by using a saliva analyzer at home. Most home testing kits contain magnesium chloride.
You can also assess your magnesium intake by looking at the foods that you eat on a regular basis. The American dietary guidelines suggest that women and men receive between two and six grams of magnesium per day. Foods that are rich in magnesium include green leafy vegetables, whole grains, nuts, seeds, and beans. The refined and commercial versions of many of these foods can have high levels of magnesium, as well. For a healthy diet, you should limit your consumption of non-nutrient-rich foods.
In addition to incorporating more green leafy vegetables and whole grains into your diet, you can also take magnesium supplements. If you opt for the nutritional supplements, you should know which ones have the highest magnesium content. The US Food and Drug Administration does not strictly regulate dietary magnesium content. So, it is important to read the label on the supplements to ensure that you are getting the full amount of magnesium contained in the pill or powder.
Lastly, magnesium deficiency can also result from low dietary intakes. Low dietary magnesium intake can cause various medical conditions such as hypocalcemia, hypertension, and anxiety. There are several medications that also contain magnesium in them. To prevent these side effects, people with low dietary intake of magnesium should take their medication only after consulting their physician.
A study conducted in 1999 showed that magnesium deficiency can affect blood pressure. However, more studies need to be conducted in this area to confirm this finding. One of the studies showed that children who had low dietary magnesium intake had significantly lower nerve function than those who had high dietary magnesium intake. This was followed by a separate study in which children with low magnesium deficiency had significantly lower cognitive function than those who had high magnesium intake.
There are several reasons why low dietary intakes of magnesium are associated with various diseases. One is that magnesium plays an important role in the synthesis of important hormones. Magnesium helps in the production of adrenaline, which is essential for healthy people. Another study found that those people who suffer from low intakes of magnesium had significantly lower levels of serotonin, the hormone responsible for mood and appetite.
However, experts stress that people should not entirely depend on magnesium supplements to meet their dietary needs. These should only form a supplement to a healthy diet rich in other nutrients such as Vitamin D, calcium and proteins. Studies have proven that people who eat a balanced diet rich in fruits, vegetables, whole grains and low fat dairy products have high levels of magnesium in their body. This supports the view that excessive intake of magnesium may not be good for our health. It is best to take in magnesium in appropriate amounts through balanced diets.
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