Magnesium: Nutrient

Magnesium is rapidly finding its way to the top of the list of most important minerals as it's the fourth most abundant mineral found in our bodies. Approximately 50% of magnesium is found in bone and the other 50% is found inside the cells of body tissues and organs - primarily the bowel, nervous system and ligaments.

Magnesium is needed for more than 300 biochemical reactions in the body. It activates enzymes necessary for protein and carbohydrate metabolism, neuromuscular contractions, cardiac function, and the regulation of the acid- alkaline balance in the body. Magnesium's role in preventing and managing disorders such as hypertension, cardiovascular disease, and diabetes is currently under investigation. It appears that magnesium may influence the release and activity of insulin. Low levels of magnesium are often seen in those with Type II diabetes.

The role of magnesium in bone health has been underestimated. Magnesium improves bone density by facilitating the absorption of calcium and keeping calcium in solution.

Besides helping to relax the mind and physical body (specifically the muscles), magnesium also aids digestion and elimination, helping to counter constipation.

Muscle weakness, eye twitches, cramps, tremor, irregular heartbeat, constipation, and central nervous system problems are signs of magnesium deficiency.

Bioavailable forms of magnesium include aspartate, citrate, citrate/malate, and glycinate. Magnesium glycinate is less likely to cause loose stools than other forms of magnesium.

Excess magnesium is safely excreted through the kidneys. The U.S. RDA/RDV is 400 mg of magnesium.

Food Sources:

The best sources for magnesium can be found in green leafy vegetables such as kale, nuts, seeds and whole grains.