About Magnesium Food Sources, Deficiency and Oxide, Chloride, Lactate Supplement Absorption
Magnesium is an essential mineral for your body’s good health. The recommended dietary intake range from 320 mg for women to 420 for men.
Dietary magnesium is absorbed through your small intestines, and any excess is excreted out your kidneys. Magnesium is involved in numerous biochemical reactions as it helps:
- keep bones strong
- keep heart rhythm steady
- regulate blood sugar levels
- promotes normal blood pressure
- support a healthy immune system
- maintain normal muscle and nerve function
- in energy metabolism and protein synthesis
These are some serious roles to play. There is also an increased interest in the role of magnesium in preventing and managing disorders such as:
Good food sources of magnesium are:
nuts and seeds- hard tap water
- whole, unrefined grains
- legumes ~ beans and peas
- green vegetables ~ spinach, kale
Early signs of magnesium deficiency include:
As magnesium deficiency worsens:
- tingling
- seizures
- numbness
- coronary spasms
- personality changes
- abnormal heart rhythms
- muscle contractions and cramps
- low blood calcium levels ~ hypocalcemia
- low blood potassium levels ~ hypokalemia
A magnesium deficiency is rare and many of these symptoms can result from a variety of other medical conditions. However, sub-optimal magnesium stores in your body may not provide adequate protection against such issues as cardiovascular disease and immune dysfunction.
Taking magnesium supplements might be a good idea if you have a specific health problem or condition that causes an excessive loss of magnesium or limits magnesium absorption, for instance:
- alcoholism
- hyperglycemia
- intestinal surgery
- poorly-controlled diabetes
- older adults taking certain medications
- chronically low potassium and calcium blood levels
- chronic malabsorptive problems ~ Crohn’s disease, Celiac disease
- medications ~ certain diuretics (Lasix, Bumex, Edecrin, and hydrochlorothiazide), antibiotics (Gentamicin, and Amphotericin) and cancer treatment medications (Cisplatin)
The amount of elemental magnesium in a compound and its bioavailability influence the effectiveness of a magnesium supplement. When choosing an oral supplement research suggests that the bioavailability of magnesium chloride and magnesium lactate is significantly higher than magnesium oxide.
Your doctor should evaluate your magnesium status to assist you in determining a need for magnesium supplementation.
- Magnesium Supplements
- Vitamins Strategy for Your Healthy Diet
- Vitamin Basics: What Every Body Needs to Know
- What are Electrolyte(s) and Maintaining a Mineral Balance
- Kale Healthy Diet Benefits from a Bitter Food Plate Garnishment
