What Are Magnesium Benefits?

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by: Carel Houser
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Word Count: 540
Date: Thu, 18 Nov 2010 Time: 8:41 AM
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Have you realized how important proper nutrition is to your health? Or, have you checked on how healthy your diet is? Studies suggest that despite the increased emphasis on good nutrition attained by eating a balanced diet, most people still pay little attention to what they eat. The human body needs nutrients for its optimal functioning and wellness. Vitamins and minerals offer several important benefits to our body. But in this article, we will focus on magnesium benefits.

Magnesium is an inorganic substance which, when consumed in the form of food or mineral supplement, will be incorporated into the body structures like the muscles, bones, organs as well as body fluids. Because of its inorganic property, magnesium does not provide energy just like carbohydrates, proteins and fats do. But more importantly, it is a component of the body's enzymes responsible for certain biologic processes, like the Krebs cycle which is specifically for energy production. In fact, this mineral is not only involved in processes for energy production but also in storage. Magnesium is not metabolized by the body, instead, it participates in metabolism as cofactors of metabolic reactions.

Just like calcium and phosphorus, most of the magnesium inside the body is found in the bones. It provides both structural and storage functions. Aside from assisting hundreds of enzymes all over the body, magnesium benefits include regulation of nerve and muscle function and controlling the normal action of the heart. This mineral is also involved in the blood clotting process and optimum functioning of the immune system. Furthermore, magnesium is vital for maintaining the concentration and electric potential of each cell and the stabilization of electrolyte homeostasis. It also has the capacity to normalize the ionic imbalance by reactivating the sodium-potassium pump.

After discussing magnesium benefits, it is also but important to talk about its Recommend Dietary Allowance or RDA. The RDA of magnesium for men is 420 mg and 320 mg for women. For instance, 140 grams of toasted unblanched almonds has 450 mg of magnesium. Fortunately, there is a long list of commonly eaten foods which contain magnesium. Particular good sources include whole grains, legumes, broccoli, leafy green vegetables and other vegetables. Hard water can also provide a significant supply of magnesium.

Magnesium benefits are acquired when it is adequate in level. However, deficiency of this mineral is not uncommon. A low level of magnesium in the body is mostly related to secondary factors rather than a primary lack of magnesium consumption from diet or supplements. These secondary causes may include diuretic therapy and excessive vomiting or diarrhea as a result of pathologic conditions. Remember, every time body fluids are lost, so is magnesium. In addition, if magnesium intake is at borderline and intake of calcium is high, such as from calcium supplements, magnesium absorption may be diminished. Calcium and magnesium are indirectly related, thus, its another benefit is minimizing calcium overload. Symptoms of magnesium deficiency are twitching of muscles, muscle weakness and convulsions. In children, this deficiency may be associated with growth failure. Indeed, magnesium may be a micronutrient but this micronutrient is a very crucial aspect of proper nutrition to help you perform at your best and feel at your most!

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