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Magnesium Supplements and the Benefits of Magnesium

Category: Nutrition
Keywords: magnesium, supplements, benefits, magnesium

Magnesium Supplements and the Benefits of Magnesium

As the fourth most abundant mineral in the body, magnesium is essential to your good health. Approximately half of your total body magnesium is found in your bones and the other half is distributed throughout cells of your body tissues and organs. This critical mineral is needed for more than 300 biochemical reactions in your body. It helps maintain normal muscle and nerve function, keeps your heart rhythm steady, supports a healthy immune system, and keeps your bones strong.

Surprisingly we are all Magnesium Deficient

The 1999-2000 US National Health and Nutrition Examination Survey suggest that substantial numbers of adults in the United States fail to consume recommended amounts of magnesium.

Research done throughout the world shows that the United States RDA for Magnesium is not sufficient to make up for the amount lost in bowel movements and sweat. Aggravating matters more, sports, physical work, mental exertion, competition or other stresses, all increase your magnesium requirements.

The shocking part is amounts actually consumed in American diets is even less than the RDA! The amounts consumed are generally far less than enough to maintain equilibrium in metabolic balance studies. For many people, dietary intake may not be high enough to promote an optimal magnesium status, which may be protective against disorders such as cardiovascular disease and immune dysfunction.

Magnesium and Osteoporosis

Magnesium deficiency may be a risk factor for osteoporosis4 because magnesium deficiency alters calcium metabolism and the hormones that regulate calcium. Several human studies have suggested that supplementing with magnesium can improve your bone mineral density. In a study of older adults, a greater magnesium intake maintained bone mineral density to a greater degree than a lower magnesium intake. Diets with recommended levels of magnesium are beneficial for bone health, but further investigation on the exact role of magnesium in bone metabolism and osteoporosis is needed.

Magnesium and High Blood Pressure (Hypertension)

Magnesium may play an important role in regulating your blood pressure naturally. Diets including plenty of fruits and vegetables, which are good sources of potassium and magnesium, are consistently associated with lower blood pressure. The DASH study suggested that high blood pressure could be significantly lowered by a diet that emphasizes fruits, vegetables, and low fat dairy foods. This kind of diet is high in potassium, magnesium, and calcium, and low in sodium and bad fats.

A Harvard study examined the effect of various nutritional factors on incidence of high blood pressure in over 30,000 US male health professionals in 1992. This four year study found that a lower risk of hypertension was associated with dietary patterns that provided more magnesium, potassium, and dietary fiber.

Foods high in magnesium are usually high in potassium and dietary fiber too. This makes it difficult to evaluate the independent effect of magnesium on blood pressure. However, newer scientific evidence from DASH clinical trials is strong enough that the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure states that "diets with high magnesium are positive lifestyle modifications for individuals with hypertension." This group recommends the DASH diet as a beneficial eating plan for people with hypertension and for those with "pre-hypertension" who desire to prevent high blood pressure.

You May Need Magnesium Supplements

Considering magnesium plays a role in the prevention of so many diseases and the fact that there is a good chance you are magnesium deficient, you may need magnesium supplements. Your doctor can test your magnesium status when above-mentioned medical problems occur, and determine if you need a magnesium supplement.

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