Magnesium Daily Intake

This mineral is essential for the body because it maintains proper function of many organs and systems. In general, the human body contains about twenty five grams of magnesium. It is involved in over than three hundred chemical reactions.

Useful Properties

Magnesium is necessary for normal growth of bones, production of protein, functions of muscles, nerves, immune system, and hearth. It neutralizes acid in the stomach and moves excretions along the intestine.

It is used as an antacid and laxative, for normalizing cholesterol levels, treating high blood pressure, chest pain, and other problems with blood vessels and heart. Magnesium is also efficient in curing ADHD, CFS, osteoporosis, Lyme disease, asthma, and many other diseases.

Professional sportsmen sometimes consume magnesium supplements in order to increase performance and endurance.

Magnesium Deficiency

Deficiency in this mineral is common among African peoples and elderly persons. It also occurs in alcoholics and those who lack magnesium because of some medications, surgery, burns, or some other problems with health.

Early symptoms include apathy, fatigue, poor memory, anorexia, irritability, muscle twitching, confusion, and insomnia. On the moderate levels of deficiency there can be rapid heartbeat and cardiovascular changed. In the case of a severe lack of magnesia people experience delirium, tingling, numbness, hallucinations, and muscle contractions.

Magnesium Side Effects

One can have an increased magnesium intake when he takes too many special supplements. In this case, diarrhea is the main side effects, because the body tries to remove the excess.

Magnesium Absorption

Most high-fiber foods are rich in magnesium. Thus, eat green leafy vegetables, nuts, and seeds. They are healthy and easily digested. Other sources of the mineral include meats, coffee, chocolate, and dairy products.

Magnesium Uses

Effective for

Constipation, Indigestion, Seizures in women with pre-eclampsia, Low levels of magnesium in the blood, A pregnancy complication marked by high blood pressure and protein in the urine

Possibly effective for

Irregular heartbeat, Asthma, Nerve pain in people with cancer, Cerebral palsy, Chronic fatigue syndrome, Cluster headache, Colon cancer, rectal cancer, Heart disease, Cystic fibrosis, Diabetes, Fibromyalgia, Hearing loss, High cholesterol, A disease of heart valves, Weak and brittle bones, Pain after surgery, Premenstrual syndrome, Chest pain due to blood vessel spasms, A type of irregular heartbeat

Possibly ineffective for

Altitude sickness, Athletic performance, Swelling of small airways in the lung, Jellyfish stings, Muscle cramps, Muscle strength, Heart attack, Injury to the brain, spine, or nerves, Leg cramps that occur at night, Sickle cell disease, Stillbirth

Insufficient evidence for

Alcohol use disorder, Aluminum phosphide poisoning, Anxiety, Back pain, Bipolar disorder, Sudden loss of heart function, Heart disease, Heart disease, Kidney damage caused by cancer drugs, Depression, High blood pressure, Kidney stones, Migraine, Multiple sclerosis, Nerve pain caused by shingles, Leg cramps in women who are pregnant, Preterm birth, Stroke, Hayfever, Lyme disease, Skin infections, Urinary incontinence

Top 11 Foods Highest in Magnesium

• Spinach
• Squash seeds
• Pumpkin seeds
• Mackerel
• Soy beans
• Brown rice
• Avocados
• Yogurt
• Bananas
• Figs
• Dark chocolate