Health Benefits of Magnesium
Magnesium is one of the most abundant minerals in the human body. Roughly 50-60% is found in the bones, where it influences bone structure and is stored for future use by the body.
Magnesium is essential to the functioning of many of the body’s systems. For instance, it contributes to the proper functioning of nerves and muscles. Among a host of other vital duties, it contributes to bone strength, plays a role in regulating heart rhythm, maintains normal levels of blood sugar and aids in muscle relaxation. Medical conditions that may be improved and/or managed by an increased intake of magnesium include fibromyalgia, mitral valve prolapse, asthma, diabetes and migraines.
Studies have shown that many Americans do not get enough magnesium in their diet. This appears to be due in part to the highly-processed diet on which many of us in this country live. The Recommended Daily Allowance for males, ages 19-30, is 400 mg, while for females in the same age group, 310 mg is recommended. For males over age 30, 420 mg is the recommended daily intake, while the figure for females in the equivalent age group is 320. Figures for pregnant and lactating women, and for children, are not presented here.
A large variety of foods contain magnesium. Among these are whole grains; leafy green vegetables, such as spinach; legumes, such as kidney and pinto beans; and some types of seafood, such as shrimp and salmon. Supplements are also available if one is unable to achieve the desired intake of magnesium through diet.
Magnesium is absorbed through the intestines. Factors that may interfere with the absorption of magnesium include certain digestive disorders, alcoholism and some prescription medications. Some experts believe that the chelated form of magnesium supplement is more easily absorbed by the intestine. “Chelated” means that a given mineral is attached to a protein molecule, helping it enter the bloodstream more efficiently.
It seems that most people could benefit in some way from increasing their daily intake of magnesium. If we all paid more attention to this vital mineral, perhaps we would see a decrease in some debilitating and preventable medical conditions.