The magnesium juices every body cell and controls more than 300 biochemical reactions. Take it away from the bodily equitation and nerves stutter, the heart’s steadfast beat loses the rhythm, and the insulin goes haywire. That is just the half of it.
A deficiency of this powerful mineral can make things worse for more than millions of people that has PMS and migraines, and also it leads to osteoporosis by preventing the absorption of the calcium in the body. On the other hand, in sufficient amounts the magnesium can ease the symptoms of diabetes and heart disease. Also, it can help ward off hypertension (a condition that affects 1 in 4 adults).
The general problem here is that this mineral doesn’t abound in food and so many people are not getting enough magnesium. Carolyn Dean, the author of The Miracle of Magnesium and a general practitioner in City Island in New York, said that she is a big fan of healthy eating, but to get enough magnesium just from the food is virtually impossible. Leafy beans, whole grains, avocados, beans, and nuts are a great sources, but they are hardly used every day.
Up to 80% of people in the US may have magnesium deficiency. The conservative National Academy of Sciences confirms its own recommended daily allowance or RDA is low! 4 years ago, it did just that, increasing the RDA to 320 milligrams. But the people didn’t take that into account.
Cynthia Sass, a spokesperson for the American Diabetic Associations said that the upshot is that most of us could use a boost of magnesium. If your diet is high in foods rich in magnesium, you need to take a multivitamin that has minimum 50% of the RDA, according to Sass. If it is less than stellar, increase that to 80%. Here is what you will get.
One of the biggest secrets is that the magnesium is important for absorption of the calcium, and that is the reason why many women fall woefully short. Most take calcium in order to prevent osteoporosis, but the calcium can’t do its job because they are not getting enough magnesium.
Not to take a magnesium while taking calcium is one big fault, according to Mildred Seelig, a nutritionist and a physician who has studied the magnesium for around 40 years. Taking calcium without taking magnesium gives women a false sense of security.
She says that the ideal ratio of calcium to magnesium in the body is two to one that means that if you get 1,200 recommended mg of calcium every day, you should also take 500 mg of magnesium. Because the magnesium is usually overlooked, the intake of women is creeping closer to a 6 to 1 ratio. She suggests taking a supplement with both minerals in just one pill.
Headache and PMS relief
Women with PMS should also take magnesium, not because of osteoporosis protection, but also to relief the PMS symptoms. According to one study, PMS sufferers who downed 200 mg of magnesium every day had notably less weight gain and bloating than those on dummy pills. The magnesium boots the water and sodium out of the tissue and into the bloodstream, so as a natural diuretic it can be excreted by the kidneys.
The magnesium can also be helpful for those people who suffer from migraine headaches. Scientists think that it helps by widening the blood vessels that otherwise impede and constrict blood flow to the brain. It looks like it controls the availability of the brain messengers, like the serotonin that for some people keep migraines at bay.
Blood Pressure Control
Experts have studied the magnesium for long time as a preventive for hypertension, since the magnesium is the mineral that orders the arteries when to relax. The researchers in one study watched the diets of more than 30,000 men for 4 years. Those who ate foods rich in magnesium had an importantly lower risk of hypertension that those who skimped on the nutrient.
Anyone at risk for high blood pressure, including the people who have a family history of the disease or are obese, should take into account to get enough magnesium.
Better Heart Health
The American Journal of Cardiology last March published one of the most convincing proof to date on the relevance of magnesium to the health of the heart.
In one study of 187 people that have coronary artery disease, those who were taking 365 mg of magnesium for 6 months twice a day reported an important improvement in their pain levels, while the placebo group saw little to no change. One real benefit: those who take magnesium added a 14% gain in the amount of time they could exercise without to have pain in the chest.
This mineral worked by widening the arteries of the patients, so creating a better blood flow, according to Noel Bairey Merz, one of the study’s authors and a medical director of preventive cardiac programs in Los Angeles at Cedars-Sinai Medical Center. Magnesium also regulates the abnormal heart rhythms and thins blood.
Milder diabetic symptoms
There is no a strong proof that low magnesium levels can cause diabetes, but it is recognized as a marker for the health condition and happens in up to 40% of diabetes patients.
The experts know that the people with a chronic magnesium shortfall are more common to have complications of the disease. In one study published in Diabetes Care last April, patients that have type 2 diabetes and who took magnesium for 16 weeks had notably greater insulin sensitivity, than those who swallowed a placebo.
How to take the Magnesium?
The Magnesium is a mineral that is essential to every cell in the body.
Dosage: the RDA for magnesium is 320 mg for women, 350 milligrams during pregnancy, and 420 mg for men that should be enough magnesium to control headaches and PMS or to ward off the high blood pressure. If you have diabetes or heart disease, maybe you will also need more than the RDA. The best thing that you can do is to ask your practitioner to advise you about the appropriate amount. Magnesium oxidate and magnesium citrate are two of the most used-friendly forms and least expensive.
Risks: Magnesium supplements are safe, but too much magnesium can cause diarrhea that can be alleviated by taking the supplement either in two separate doses or with food. Because the kidneys regulate the magnesium level in the body, people with kidney disease mustn’t take more than the RDA. The magnesium can also block the effectiveness of some antibiotics, especially minocycline, tetracycline, and doxycycline, so don’t take magnesium within 3 hours of taking these medications.