Answer: Magnesium is an element that appears everywhere in nature. The human body itself contains about 28 grams of magnesium. Magnesium is an essential mineral when it comes to your health assessment. It is required by virtually every cell, and it’s vital in more than 300 chemical processes that sustain basic human health and function, including muscle contraction and relaxation, nerve function, cardiac activity, blood pressure regulation, hormonal interactions, immunity, bone health and synthesis of proteins, fats and nucleic acids.
Answer: Magnesium is known as the mineral of rejuvenation and the mineral of relaxation. This essential mineral is used for the treatment of anxiety, muscle cramps, sport massage, restlessness, stress, pain relief, migraines, chronic fatigue, muscle weakness, kidney stones, osteoporosis, tooth decay, high blood pressure, stroke, high cholesterol, heart rate increased after heavy drinking, loss of concentration, apathy, depression, nervousness, memory failure, diabetes, diabetic neuropathy, Parkinson’s, psoriasis, chronic pains. It promotes restful sleep and enhances the immune system.
Answer: Magnesium is found in the cells of the human body and plays a key role in many important functions. Unfortunately, our body releases a lot of magnesium, which is the main cause of magnesium deficiency in 50 to 80% of people living in developed countries. (Journal of the American College of Nutrition). Due to the poor farming techniques, life stresses, prescription and illicit drugs, the use of health depleting substances such as meat, fish, dairy products, alcohol and caffeine we could all benefit from strengthen our cells with Magnesium. A shortfall of magnesium can limit energy production, leading to fatigue, lethargy, reduced power, muscle twitches or cramps. Magnesium deficiency can be recognized by many symptoms. The initial symptoms are pain in the legs, cramps, and apathy. Ignorance of these symptoms can lead to more serious conditions; magnesium deficiency is often associated with depression, but also with health diseases and rheumatism. Chronic deficiencies of magnesium are also implicated in reduced bone mineral density and increased risk of osteoporosis as well as anaemia and an irregular heart rate.
Answer: Magnesium is also crucial for energy metabolism by the activation of enzymes known as AT Pases, which are needed to generate ATP (adenosine triphosphate). ATP is broken down, energy is released for all muscle contractions, and when exercising strenuously, this turnover is extremely high, meaning that ATP needs to be synthesized quickly. Thus a shortfall of magnesium can limit energy production, leading to fatigue, lethargy, reduced power, muscle twitches or cramps. Chronic deficiencies of magnesium are also implicated in reduced bone mineral density and increased risk of osteoporosis as well as anaemia, depression and irregular heart rate. Virtually every body system can display symptoms because systems throughout the body rely on magnesium. Athletes in particular might find it easy to explain away fatigue or muscle cramps, lowered immunity, and even altered heart rates, and indeed these symptoms are common and multi-faceted in cause. However, a simple magnesium deficiency could also be the underlying factor.
Answer: There is emerging evidence that magnesium requirements are significantly elevated in athletes, and that performance might benefit from higher intakes. Aside from being used up in the production of energy, magnesium might also assist performance by reducing accumulation of lactic acid and reducing the perception of fatigue during strenuous exercise through its action on the nervous system. Magnesium is also lost through sweat, so athletes training hard in hot and humid environments might further increase demands.
Answer: Magnesium is not produced by the body, so it needs to be ingested daily through the consumption of magnesium-rich foods such as whole grain cereals, leafy greens, nuts and seeds. Magnesium deficiency is actually quite common—dietary surveys indicate more that the majority of the population consumes insufficient magnesium. This is probably because our eating habits generally rely on processed, high-starch and refined foods, which are all poor sources of this vital mineral.
Answer: The best way to treat magnesium deficiency is the administration of magnesium chloride on the skin. Magnesium chloride penetrates through the skin and goes throughout the body. Eating a variety of food will also help you meet and maintain magnesium requirements, and provide you with other essential vitamins and minerals.
Pumpkin seeds are one great source of magnesium and an easy addition to any diet—add them to cereal, salads, pasta and rice dishes for extra crunch or simply eat a handful as an afternoon snack. Spinach and kale are also rich in magnesium, but some magnesium is lost through the cooking process.
Answer: The recommended daily allowance for the general population is a minimum of 300 to 350 mg for women and 400 to 450 mg for men. Research suggests that endurance athletes can safely consume 500 to 800 mg daily, and there is debate as to whether this amount should be higher still.
Answer: Aside from poor dietary intake, there are other potentially serious factors that may cause a magnesium deficiency, such as gastrointestinal absorption problems, physical stresses such as illness or even very cold weather, alcoholism and diabetes. Additionally, medications, prescription and non-prescription, and/or other supplements can interact with magnesium and its absorption or action within the body. So it’s important to first discuss with your doctor your own circumstances and any other medical issues that may be causing your low magnesium status.
Answer: Magnesium-Rich Foods sources include:
Pumpkin seeds (roasted) 532
Almonds 300
Brazil nuts 225
Sesame seeds 200
Peanuts (roasted, salted) 183
Walnuts 158
Rice 110
Whole-grain bread 85
Spinach 80
Cooked beans 40
Broccoli 30
Banana 29
Potato (baked) 25
(Milligrams per 100 grams).
Source: USDA nutrient database.
Adapted from: Q&A: The importance of magnesium By Pip Taylor 16/01/2015
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