Magnesium is a metal which naturally exists in the body and takes place in more than 300 biochemical reactions in the body.
Foods with magnesium
The body does not produce magnesium, and for that reason this metal must be taken from daily nutrition.
Foods rich in magnesium are nuts, legumes, bananan, whole grain cereal, corn, soy, broccoli, cocoa and artichoke. Several herbs such as chamomile, cayenne, lemongrass, licorise, nettle, oat, and sage also contain magnesium. Also water can be a rich of dietary magnesium.
Magnesium is available in tablets, capsules, ampoules, as liquid, as powder and as oil. Also there are different forms that differ in bioavailability and action.
1. Chelated magnesium
Glycinate, aspartic, malic and agninate are forms of chelated magnesium, and of high bioavailability.
2. Magnesium Oxide
Has a low bioavailability and it is used for constipation relief.
3. Magnesium citrate
Has a high bioavailability and helps enteric mobility.
7. Magnesium sulphate – Epsom salt
It is an inorganic form of magnesium and it is used for doxy detox. It has minor bioavailability.
Other forms of magnesium are Magnesium Orotate, Magnesium chloride, Μagnesium Lactate and Magnesium Carbonate. The best forms of magnesium for children are the chelated ones, and specially the aspartic and glycinate. Vitamin B6 increases the action of magnesium.
Magnesium is vital for muscle, nerve, heart and bone health, and its use can be beneficial for many health states.
Can prevent preeclampsia and water retention.
Constipation and enteric function
Can ameliorate constipation and irritable bowel syndrome symptoms. Also acts as a natural alkalizator in the body, due to its antiacid pH.
Intense athletic performance can cause low magnesium levels, muscle cramps and fatigue. For athletes ZMA, a combination os aspartic magnesium, zinc and vitamin B6 can be very beneficial.
Heart and hypertension
The daily intake of 500-100 mg of magnesium is beneficial for normal heart rate and can reduce hypertension. Also magnesium in combination with cratageus can improve heart rate.
Sleep and relaxation
Magnesium is vital for the nervous system. In combination with melatonin, valerian, passiflora, hyssop and humulus can help natural sleep and muscle relaxation.
Magnesium can reduce pain, tension and water retention in women, especially in combination with vitamin B6.
Stress can reduce magnesium levels. For that reason magnesium is very beneficial for stress symptoms relief and relaxation. A combination with adaptogenic herbs such as rhodiola rosea and ashwagandha is optimal for mental and body stress.
Magnesium can help weight loss through reduction of water retention. Magnesium in combination with B complex vitamins can be useful for those following a low calorie diet, because boosts metabolism and prevents fatigue.
Magnesium takes place in collagen production, and also acts as an antioxidant and for that reason is beneficial for skin health.
People with migraine have low magnesium levels in their brain. For that reason the intake of 500-1000 mg of magnesium daily can help the prevention of headaches.
Magnesium is a basic metal for bone health and formation. The 50% of the magnesium is located in bones. Magnesium in combination with calcium is beneficial for proper bone density and osteoporosis prevention.
Recommended intake for magnesium is 200-420 mg for adults, 80-200 mg for children and 360-400 mg for pregnancy and lactation. Do not exceed the recommendations in children and pregnant women without medical device.
Increased dosage is rare and it is mostly caused by magnesium salts. The main symptom is diarrhea. People with chronic kidney and heart problems, and hypertension can face serious side effects from hypermagnesaimia.
Lack of magnesium
Signs of magnesium lack in the body are insomnia, irritability, muscle cramps, diarrhea, muscle tension, and irregular heart rate. Inadequate dietary intake, chronic diarrhea, increased sweating, diabetes and several drugs such as contraceptives, diuretics and those for the cardiovascular system can reduce magnesium levels in the body.
Magnesium supplements must not replace normal dietary intake from foods.