Magnesium is an important mineral essential for the smooth functioning of many biological processes in the body. It is an essential element which influences many enzymes required to produce cellular energy and nerve and muscle message transmission. It affects the nervous, muscular and cardiovascular systems. Magnesium is the fourth most abundant mineral in the human body and is necessary for maintaining overall good health and longevity.
Approximately 68% of all magnesium in the human body is found in complexes with calcium and phosphorus in bone salts. About 26% is found in the muscles and the rest in soft tissues and body fluids. Magnesium is widely seen in intracellular fluid.
Functions of Magnesium:
It activates several enzymes required for protein digestion and energy production. It is used by the body to maintain the health of muscles, nerves and bones.
It plays a vital role in energy metabolism and the synthesis of proteins.
It works to keep the muscles relaxed and helps patients suffering from fibromyalgia.
It is necessary for normal cell metabolism and plays a crucial role in the ATP production.
It is engaged in regulating blood sugar levels.
It is essential for the biosynthesis of collagen and helps produce proteins that are converted to collagen.
Magnesium assists in the absorption and metabolism of calcium, sodium, phosphorus and potassium.
It activates enzymes, contributes to energy production and helps regulate calcium levels as well as cooper, zinc, potassium, vitamin D and other important nutrients in the body.
Dietary Sources of Magnesium:
These include tofu, Green leafy vegetables, legumes, shredded wheat, pistachio, nuts, spinach, black ball nuts, brazil nuts, almonds, cashews, black strap molasses, potatoes, squash seeds, soybean flour, wheat bran, pumpkin, beet greens, cocoa powers, bananas, oat flour, chocolate etc.
Benefits of Magnesium:
It helps in the body’s absorption of calcium and plays a significant role in the formation of bones and teeth.
It benefits patients suffering from osteoporosis and osteoarthritis.
It is vital for maintaining a healthy heart.
It aids proper muscle function and coordination.
It activates various enzymes involved in the digestion of proteins and energy production.
It helps regulate the levels of blood sugar in the body.
It is used in the treatment of irregular heart beat (arrhythmia).
It is beneficial for bladder problems in women.
Magnesium sulfate is use to prevent ecliptic seizures in pregnant women with hypertension.
Magnesium delays the process of ageing and is beneficial for maintaining good health and longevity.
It protects the heart by discouraging the build-up of ‘sticky cells’ which can lead to the formation of blood clots by raising HDL (good) cholesterol levels.
It provides relief during problems associated with PMS (Pre Menstrual Syndrome).
It is prescribed for the treatment of migraines, asthma and diabetes.
It is combined with vitamin B6 (pyridoxine) to help dissolve kidney stones.
It is used in the treatment of gangrene, epilepsy, spastic colon, dry skin, nervous irritability and lead toxicity.
It is essential for the transmission of nerve impulses.
Dosage:
The recommended daily allowance (RDA) varies in individuals with age and gender.
Children
1-3 years – 80 mg.
4-8 years – 130 mg.
9-13 years – 240 mg.
14-18 years (boys) – 410 mg.
14-18 years (girls) – 360 mg.
Adult Females- 310 mg.
Pregnant women – 360 to 400 mg.
Lactation – 320 to 360 mg.
Males – 400 mg.
It is recommended to take magnesium supplements with calcium, phosphorus, zinc, vitamin B1, vitamin B6, vitamin C and vitamin D for maximum absorption. The protein found in chicken, meat or fish also helps absorb magnesium. Calcium intake in extremely large dosage hinders magnesium absorption.
Deficiency:
Deficiency symptoms of magnesium include agitation, vomiting, nausea, diarrhea, abnormal heart rhythms, confusion, muscle spasm, weakness, general muscle plasticity, hyperventilation, insomnia, poor nail growth and anxiety. Severe deficiency can result in low levels of calcium in blood called hypocalcaemia, type II diabetes, ulcerative colitis, chronic fatigue symptoms, cystitis, bowel problems, fatigue, depression, blood clots, asthma etc.
Hypomagnesaemia:
It is a condition which arises when serum magnesium level falls below 1.7 mg / dl. Uncontrolled diabetes mellitus, chronic, alcoholism, liver, cirrhosis, protein-calorie malnutrition and diuretic therapy are the most common causes. Hypocalcaemia and Hypokalemia are usually associated with Hypomagnesaemia.
Side effects:
These include diarrhea, gastro intestinal symptoms, nausea, high abdominal cramping, heart problems, inability to breathe etc.
Overdose and toxicity:
Excessive intake of the mineral causes flushing of skin, paralysis, nausea, depression, low blood pressure, loss of reflexes and arterioventricular blocks. An increase in magnesium levels in the blood results in kidney failure.
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