Magnesium is one of the most important minerals for human
health and is required throughout the body; but by far the
largest quantities are found in the bones and muscles.
Almost all the body’s enzymes are dependent to some
degree on adequate supplies of magnesium, and these enzymes
are essential for several hundred vital metabolic
reactions; amongst the most important being the production
of energy within cells through the metabolism of dietary
proteins, carbohydrates and fats. Magnesium is also needed
for the synthesis of protein, the activation of genes and
the transmission of impulses between nerve cells.
In addition to the above general functions, magnesium is a
vital element in the complex of nutrients required for the
production of glutathione, one of the body’s most
important fat-soluble anti-oxidant enzymes. Glutathione
protects those parts of the body’s cells which are
composed of fat, such as the membranes, by neutralising any
free radicals attacking these delicate structures.
Magnesium may therefore be regarded as an important
anti-ageing nutrient in its own right, but it has also been
the subject of extensive research into a number of more
specific health functions.
Adequate levels appear to be particularly important in
ensuring the proper take up of calcium by the bones, and
low levels of blood magnesium have been shown to be linked
with correspondingly low levels of calcium; and to have an
inhibiting effect on the action of vitamin D, which is
itself essential for the proper functioning of calcium.
Logically enough, therefore, some research has suggested a
link between supplements of magnesium and increases in bone
density.
There is some research evidence to suggest that low levels
of blood magnesium may be a risk factor for the development
of high blood pressure, and also that magnesium supplements
can be of benefit for reducing blood pressure in sufferers
who have inadequate intakes of dietary magnesium, but
orthodox medical opinion maintains that more work is
necessary before this link can be definitively established.
Low levels of magnesium intake are also associated with a
significantly increased risk of diabetes, but there have
been conflicting results from research studies into the
question of whether supplements of magnesium may be useful
in managing the disease.
Likewise, the benefits of the use of high doses of
intravenous magnesium in the immediate aftermath of heart
attacks remain a matter of controversy, but there is good
evidence that oral supplements of magnesium may reduce the
risk of dangerous blood clots in individuals suffering from
cardiovascular disease.
There is also a known association between low levels of
blood magnesium and recurring migraine headaches, and there
is some evidence that supplementation may reduce the
frequency of attacks.
Supplementation has also been shown to help alleviate the
symptoms of pre-menstrual syndrome in more than 70% of
women.
Unprocessed whole grains such as brown rice or cereals are
the best food sources of magnesium. A serving of oats or
bran, for example, may typically provide as much as 90 mg
or more of magnesium per serving; a cup of brown rice a
little less, and a serving of wheat cereal perhaps 60 mg or
so. Dark green vegetables such as spinach may provide up
to 80 mg; and beans and nuts are also a useful source, a
single ounce of hazelnuts or peanuts, for example,
supplying almost 50 mg of magnesium. Milk may also supply
around 30 mg.
But despite these apparently widespread and rich sources,
there is evidence that many people do not obtain sufficient
dietary magnesium and that the diets of older people, in
particular, are likely to be inadequate. The European
Recommended Dietary Allowance (RDA) for magnesium is 300
mg, but in the US higher levels of 420 mg for men and 320
mg for women have been prescribed. Given the importance
of magnesium within the body, these findings are a cause
for concern, and indicate that most adults should be
considering supplementing with magnesium.
However, some caution needs to be exercised when taking
extra magnesium in this way; because 350 mg per day has
been established in the US as the upper safe limit for
supplemental magnesium for adults. Below this level there
should be no risk of the relatively minor, albeit
unpleasant, gastric side effects, principally diarrhoea,
which have sometimes been noted when higher dose
supplements have been taken.
It’s important to note, however, that more serious
consequences of excess magnesium have been observed in
those already suffering from kidney problems. Such
individuals appear to have a higher sensitivity to
concentrations of the mineral, and may suffer further
deterioration in kidney function and possibly blood
pressure problems as a result.
No such problems have been observed to arise from high
levels of magnesium consumed in the diet, and it needs to
be remembered that like all other nutrients, magnesium does
not operate in isolation within the body and interacts
closely with other vitamins and minerals.
Any supplementation should therefore be taken as part of a
comprehensive multi-mineral. And for the maximum
anti-oxidant effect through the production of glutathione,
this should be taken alongside a good quality multi-vitamin
preparation.
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Steve Smith is a freelance copywriter specialising in
direct marketing and with a particular interest in health
products.
Find out more at
http://www.sisyphuspublicationsonline.com/LiquidNutrition/In
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