by Kristeen Mandak

Created on: June 02, 2009

What is Magnesium?

Magnesium is more than a metal; in fact, magnesium is vital to human body composition and function. Just over half of magnesium is contained in our bones, with the rest found in muscle tissues. This mineral ranks number four of the most ample in the human body.

How Magnesium affects the body

Magnesium helps create the bone structure, and helps to regulate blood pressure. When consumed, this mineral is taken through the intestines. Next, the mineral goes directly through the bloodstream and eventually goes to muscle tissues and cells. Thus, if you have a kidney or digestive deficiency, this can affect the absorption of magnesium in your body.

Foods with Magnesium

There are a wide variety of foods with magnesium, most being your basic everyday foods you would need to consume to maintain a healthy heart. Sources include: whole grains (cereals, breads, pastas, and brown rice), beans, tuna, halibut, bananas, pumpkin, yogurt, potatoes, nuts, spinach and other green leafy vegetables, tea, and coffee.

Foods vs. a Supplement

With the wide variety of foods that contain magnesium, there really is no need for a supplement. However, in some rare cases, those who have problems absorbing magnesium may need a supplement. It is advised that those with kidney disease do not take such supplements. The best thing to do is to check with a doctor to see what your options are. Magnesium deficiencies and overdoses should not be ignored, as both pose minor and serious side effects.

Magnesium Deficiencies

Not getting enough magnesium can produce side effects such as fatigue and vomiting. Worse signs include seizures and muscle spasms, since magnesium directly affects the skeletal system, blood, and muscle tissue. In some cases, magnesium deficiency has even been related to asthma, insomnia, depression, allergies, fibromyalgia, and migraines.

Magnesium Overdose

Magnesium overdoses are rarely derived from eating food. In fact, the majority of overdoses are linked to magnesium supplements. Never take these unless ordered by a doctor. If you do take them under the supervision of your doctor, make sure you contact them if you experience any symptoms of overdose. Such symptoms include: vomiting, slower heart rate or blood pressure, dizziness, and diarrhea. Death can result from a magnesium overdose if not addressed promptly.

Hence, the best way to get magnesium is to eat foods that contain it. The same types of foods are recommended for good heart health, and good blood pressure. Hence, these go hand-in-hand for human health. By eating the right foods, you can ward of many diseases, including those that magnesium is correlated with. Only in rare cases is a supplement needed.

Sources:

http://en.wikipedia.org/wiki/Magnesium

http://ods.od.nih.gov/factsheets/magnesium.asp

www.umm.edu/altmed/articles/magnesium-000313.htm

www.ctds.info/5_13_magnesium.html

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