Magnesium Benefits, Functions, Sources, and Dosage Information

Contents

1 Sources
2 Magnesium Therapy
3 Deficiency Symptoms
4 Needed for Assimilation
5 Interactions
6 Cautions
7 Warnings
8 Dosage
- - 8.0.1 REFERENCES

Magnesium (Mg) is second only to potassium in its concentration within cells. It is crucial to many functions, including energy production, protein formation, and cellular replication. It partakes in more than 300 enzyme reactions in the body. It operates as a catalyst for many energy functions (including producing crucial ATP) and utilizes vitamins B and E, calcium, fats, and other minerals.

Essential for the heart, muscle tone, and bones. It regulates acid-alkaline balances and aids in lecithin production. Like calcium, (Mg) is a natural tranquilizer. It is required for the activation of the sodium and potassium pump that removes sodium from cells and puts potassium into them; without magnesium, potassium leaves the cells, and sodium enters them (which is the basis of a cancer cell). Magnesium also regulates calcium metabolism.

Sources

The richest (Mg) sources include kelp, dulse, wheat bran, wheat germ, almonds, cashews, blackstrap molasses, brewer’s yeast, buckwheat, Brazil nuts, filberts, peanuts, millet, wheat grain, pecans, English walnuts, and rye. Other sources include soybeans, other nuts, raw and cooked green leafy vegetables, whole grains, figs, apples, lemons, peaches, apricots, brown rice, collard leaves, and other greens. Magnesium chloride is the best supplementary magnesium, but other forms can be used.

Magnesium Therapy

This therapy helps cardiovascular and heart problems, high blood pressure, acute myocardial infarction, asthma, diabetes, fatigue, glaucoma, hearing loss, kidney stones, migraine, osteoporosis, pregnancy toxemia, premature delivery, premenstrual problems, and dysmenorrhea.

Deficiency Symptoms

Without adequate (Mg), both calcium and magnesium leave the body. Fatigue, mental confusion, irritability, weakness, muscle cramps, loss of appetite, tendency to stress, nerve problems. Kidney stones, high blood pressure, kidney damage, heart disease, heart attack, insomnia, PMS, menstrual cramps, nervous irritability, confusion and depression, epileptic seizures, premature wrinkles, cancer, and damaged protein metabolism.

Needed for Assimilation

Vitamin B6, C, D
Calcium
Potassium
Phosphorous

Interactions

Because (Mg), potassium, calcium, and other minerals interact extensively, dosages of other minerals reduce magnesium intake and vice versa. For example, high calcium intake, fortified with vitamin D, decreases (Mg) absorption.

Cautions

Digitalis
Insulin (taken by diabetics)
Antibiotics
Diuretics
Hyperthyroidism

All of the above tend to cause the body to lose magnesium.

Warnings

Although (Mg) is usually tolerated well, those with kidney disease or acute heart disease should not take magnesium (or potassium) except by physician’s orders. Supplements of (Mg) sulfate (Epsom salts), hydroxide, or chloride occasionally cause loose bowel movements.

Dosage

RDA 350 mg / ODA 1000 mg / TDA 1000 mg.

Recommended: Ideal supplement intake should be 6 mg per 2.2 pounds (a 154-pound person should obtain 420 mg daily). For specific problems described below, take 12 mg per 2.2 pounds body weight.

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