Magnesium

Magnesium is an essential mineral, being the fourth most abundant cation in the body, after sodium, potassium, and calcium. Furthermore, after potassium, it is the second most abundant intracellular cation. Approximately 70% of the body's magnesium content is found in the bone structure and it is required for at least 360 enzymes in the human body, playing a fundamental role in many cell functions.

What it does:

Magnesium is intricately involved and absolutely essential in the process of energy production. It is also involved in the formation of strong bones and teeth. Magnesium foods promote steady nerves and reduce irritability. Assisting the digestion of foods, magnesium also helps build a good memory by activating all muscular activity and for the nourishment of white nerve fibre in the brain and spinal chord. It can help prevent hardening of the arteries, high blood pressure, arthritis, leukaemia and neuritis.

Deficiency:

Magnesium cannot be stored in the body for long periods and therefore it must be obtained regularly from the diet. However, food processing and cooking may deplete magnesium content, thus accounting for the high percentage of the population whose magnesium intake is less than the recommended daily intake. This can impact on many biochemical processes via a diverse range of symptoms and signs including fatigue and insulin resistance, stress, anxiety, panic disorder, dementia, epilepsy, pre-menstrual syndrome, infertility, pre-eclampsia in pregnancy, osteoporosis, cardiovascular diseases, neuromuscular conditions such as muscle cramping, spasm, tension headaches and migraine, fibromyalgia, and chronic fatigue syndrome.

Recommended daily intakes:

These range from 270mg per day for women and 350mg per day for men. Pregnant and lactating women require extra Magnesium. Athletes also require frequent doses of Magnesium supplementation to enhance their dietary intake (and performance/recovery).

Associated nutrients for effective absorption:

Calcium, phosphorous, vitamins B6, C, D, and protein.

Nutrient inhibiting factors:

Common drugs, coffee, tobacco and alcohol.

Dietary sources:

Magnesium is ubiquitous in nature and is especially plentiful in green vegetables, grains, nuts, legumes, kelp and chocolate. Vegetables, fruits, meats and fish have intermediate values.

Did u know?

A lack of magnesium can cause problems during a workout. A study of women over 50 years of age showed that they needed more oxygen and had higher heart rates during exercise when magnesium levels were low.