Magnesium is a trace element used by the body in many physiological functions. It helps in the transmission of nerve signals, maintenance of the circulatory system, energy production, and bone formation. Most of the magnesium in the body exist in the bones. The blood contains somewhere around 1% of the body's magnesium supplies, but this is constantly regulated by the body.
Magnesium Deficiency
Whole Food Vitamins
Magnesium deficiency occurs in people with diabetes, and people with digestive disorders, like Crohn Disease, Celiac, and other disorders which result in lack of absorption of this important element. It's also worth mentioning that consumption of certain foods can result in deficiency of this mineral, such as Soy Milk, alcohol, and high amounts of fatty foods. Some think Soy milk is controversial, but I consumed Soy milk for 10 years before completely abandoning it because it resulted in poor absorption of magnesium, and B-Vitamins which caused irritability, and nervous symptoms before taking magnesium supplements to improve my health.
Symptoms of magnesium deficiencies are irritability, depression, dizziness, nervousness, nausea, and vomiting. Now these symptoms can be from numerous other causes, but if you have diabetes, digestive disorders, or consume foods not rich in this mineral chances are you could easily have a deficiency.
Daily Amounts
The FDA states you should consume about 400 mg of magnesium daily for men, and 310 mg for women. Most people in the US do not consume enough magnesium, and could be one of the factors for such a high incidence of heart disease, and cancer. It's important that I inform you that most nutrients needed for a healthy body come from produce, such as vegetables, and minerals. I am no vegetarian, and I think according to evolution that the best diet for humans consist of clean meats, and plenty of vegetables, and fruit.
Food Sources
Magnesium can be found in leafy green vegetables, legumes, and grains. Meats such as poultry, eggs, and fish are also good sources for magnesium. Foods that contain good amounts of magnesium are usually high in other important nutrients, and considered "health foods". Foods such as spinach, seafood, apricots, apples, bananas, brown rice, blackstrap molasses, nuts, and more. Magnesium also helps with the absorption and intake of potassium, calcium, and some B-Vitamins, hence these are also found in the foods listed above, such as spinach, bananas, and molasses. However Molasses being nothing more than sugar I don't recommend because sugar is something which should be consumed with strict moderation.
Magnesium Supplements.
Magnesium Supplements come in a variety of different forms Magnesium Oxide, Magnesium Sulfate, and Magnesium Carbonate are just three. Magnesium Oxide contains the most bio availability in any magnesium supplement form. Bio availability means the body's ability to absorb the element magnesium from the supplement you may be taking.
Another magnesium supplement which can be found in any drug store is Magnesium Sulfate. It can be found in a liquid form as a laxative, usually found in enema's, and in the most common form as "Epsom Salt"
Anyone who has a deficiency in magnesium should be evaluated by a Doctor. Supplements are available at most health food stores. Sometimes intake of magnesium supplements can cause diarrhea. A good food supplement for magnesium is Chlorophyll. This is what I personally used to uptake more magnesium for two reasons. One it is in a whole food form. Two it is in trace amounts, which is good in avoiding overdosing, and bio availability. Chlorophyll can be found at your local health food store, and is inexpensive usually around 10 dollars a bottle. Use around two tablespoons a day in water on an empty stomach.
This is the best way to add magnesium to your diet, because it will also contain other trace elements, or minerals such as copper. Chlorophyll is almost exactly like hemoglobin in the blood, in that it is a good carrier of oxygen, hence it's antioxidant capabilities. The difference between Chlorophyll and hemoglobin is that hemoglobin contains an iron atom, where as Chlorophyll contains a magnesium instead, without going further this is just to illustrate how chlorophyll contains magnesium, and how it's related to hemoglobin.
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Dec 11, 2011 06:10:00
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