Magnesium is a mineral that the body needs in order to perform more than 300 biochemical reactions. Magnesium cannot be created within the body, so it must be ingested in order to help maintain muscle, bone and nerve function, keep a steady heart rhythm and blood pressure, and create a strong immune system. The body also needs Magnesium to regulate blood sugar levels.
Foods high in magnesium include green vegetables, legumes, nuts and seeds, and bran from whole, unrefined grains. Another excellent source of magnesium is cocoa, especially powdered cocao. However, even if individuals consume enough magnesium to technically be considered not deficient, experts agree that most people do not consume enough magnesium to increase the magnesium stores in the body. Without extra stores of magnesium, individuals will not get the added cardiovascular and immune boosting benefits of this critical mineral. In addition, some chronic digestive conditions, such as Crohn’s Disease, will hinder the proper absorption of magnesium. Other individuals that are prone to low magnesium levels include those on medications such as diuretics and some antibiotics, those who have low potassium or calcium levels, and the elderly. Signs of low magnesium include loss of appetite, nausea, vomiting, fatigue, anxiety, and weakness. Many people notice a marked improvement in their health, energy, emotions, and general wellbeing after taking magnesium.
Magnesium glycinate, orotate, or aspartate are the best oral forms to use for increasing your body’s stores of magnesium to reap all of the great benefits. Magnesium citrate will help you poop.
Dietary Supplement Fact Sheet: Magnesium. Office of Dietary Supplements National Institutes of Health Website.
http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ (accessed Jan 14, 2013).
Gaby, Alan. 2011. Nutritional medicine. Concord, N.H: Fritz Perlberg Publishing.
Pizzorno, Joseph E., and Michael T. Murray. 1999. Textbook of natural medicine. Edinburgh: Churchill Livingstone.
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