Description: Magnesium is a major mineral. About half of the body's magnesium is
located in the bones; the rest is found in the blood and other tissues.
Use: Magnesium helps convert carbohydrates, protein, and fat from
the diet into energy.
- Magnesium helps regulate muscle contraction, heartbeat, nerve transmission, and
bone formation.
- Magnesium is important for making protein and the genetic material within each cell.
How much do I need? The Daily Value for magnesium is 400mg. per day.
- Magnesium needs might increase above recommended levels as a result of exercise,
stress, and when taking calcium supplements.
- Magnesium deficiency can be the result of poor dietary intake, excessive vomiting
or diarrhea, long-term use of anti-hypertensive medications, alcohol abuse, kidney
disease, or diabetes.
Is it safe? Magnesium toxicity reportedly is rare because excesses are
excreted by the kidneys.
- Large supplemental doses of magnesium can produce diarrhea.
- Excessive intake of magnesium competes with calcium and can interfere with
bone formation.
- Individuals with kidney disease or using excessive amounts of magnesium-containing
laxatives and antacids might develop toxicity symptoms, such as weakness, lethergy,
drowsiness, and difficulty breathing.
- There are no known reasons to consume daily more than 500mg. to 600mg. of magnesium.
What foods are good sources? Good sources of magnesium include nuts, legumes,
whole grain breads and cereals, soybeans, and seafood.
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