Mighty magnesium: many of us may not be getting enough of this vital mineral

Better Nutrition, Sept, 2006 by Rianne Heffel

It's surprising that an element used to make jet engines, missiles and rockets also makes bones and muscles. Magnesium is the fourth most abundant mineral in the body and performs more than 300 essential functions. It's responsible for maintaining normal nerve and muscle function, steady heart rhythm, ideal blood pressure and a healthy immune system.

Magnesium also regulates calcium absorption. As a result, there has been a growing interest in the role of magnesium in preventing osteoporosis. One study at Tufts University in 1999 found that magnesium supplementation resulted in greater bone mineral density in older adults, and several studies have noted that women with osteoporosis have lower magnesium levels than those without.

Do You Need More?

Even though symptoms of magnesium deficiency are rare in this country, dietary surveys have found that most Americans don't consume enough of this vital mineral. According to Michael T. Murray, ND, author of Encyclopedia of Nutritional Supplements, some signs of magnesium deficiency include fatigue, mental confusion, weakness, loss of appetite, nausea, muscle cramps, heart irregularities and insomnia. The body's need for magnesium can increase with surgery, liver or kidney disease and oral contraceptive use.

Multiple Health Applications

Additionally, Murray believes magnesium is helpful in the treatment of a range of health conditions, such as asthma, angina, diabetes, hypoglycemia, low HDL (good) cholesterol, migraines, fibromyalgia and premenstmal syndrome.

Eat Up! Foods Rich in Magnesium

Magnesium is found in many healthful foods. Green vegetables are loaded with this mineral because the molecule that gives them their color, chlorophyll, contains magnesium. Nuts, beans, seeds, tofu and unrefined grains are also excellent sources.

How Much to Take

The recommended daily amount for magnesium varies according to your age and gender: 420mg for adult men and 320mg for adult women. Since magnesium is absorbed in the intestines, this amount is insufficient for some people who suffer from gastrointestinal disease (such as a malabsorption syndrome) or who use diuretics, laxatives, alcohol or some types of antibiotics. Also, seniors and pregnant women may require a slightly higher daily dose. Talk to your doctor to determine the right amount for you.