Magnesium

Although little heralded, magnesium may be one of the most important health-promoting minerals. Studies suggest that besides enhancing some 300 enzyme-related processes in the body, magnesium may help prevent or combat many chronic diseases.

Common Uses Helps protect against heart disease and irregular heartbeat (arrhythmia). Eases fibromyalgia symptoms. Lowers high blood pressure. May reduce the severity of asthma attacks. Improves symptoms of premenstrual syndrome (PMS). Aids in preventing the complications of diabetes.
Forms Capsule Tablet Powder
Warnings People with kidney or thyroid disease should consult their physicians before taking magnesium. Magnesium can make tetracycline antibiotics less effective. Consult your doctor. Reminder: If you have a medical condition, talk to your doctor before taking supplements.
What It Is The average person's body contains just an ounce of magnesium, but this small amount is vital to a number of bodily functions. Many people do not have adequate stores of magnesium, often because they rely too heavily on processed foods, which contain very little of this mineral. In addition, magnesium levels are easily depleted by stress, certain diseases or medications, and intense physical activity. For this reason, nutritional supplements may be necessary for optimal health. They are available in several forms, including magnesium aspartate, magnesium carbonate, magnesium gluconate, magnesium oxide, and magnesium sulfate.

What It Does One of the most versatile minerals, magnesium is involved in energy production, nerve function, muscle relaxation, and bone and tooth formation. In conjunction with calcium and potassium, magnesium regulates heart rhythm and clots blood; it also aids in the production and use of insulin.

Prevention: Recent research indicates that magnesium is beneficial for the prevention and treatment of heart disease. Studies show the risk of dying of a heart attack is lower in areas with "hard" water, which contains high levels of magnesium. Some researchers speculate that if everyone drank hard water, the number of deaths from heart attacks might decline by 19%. Magnesium appears to lower blood pressure and has also been found to aid recovery after a heart attack by inhibiting blood clots, widening arteries, and normalizing dangerous arrhythmias.

Preliminary studies suggest that an adequate intake of magnesium may prevent non-insulin-dependent (type 2) diabetes. Researchers at Johns Hopkins University measured magnesium levels in more than 12,000 people who did not have diabetes and tracked them for six years to see who developed the disease. Individuals with the lowest magnesium levels had a 94% greater chance of developing the disease than those with the highest levels. (These results, however, apply only to Caucasians; magnesium levels don't seem to affect diabetes in African-Americans.) Future studies are needed to see if magnesium supplements can prevent the disease.

Additional benefits: Because magnesium relaxes muscles, it's useful for sports injuries and fibromyalgia. It also seems to ease PMS and menstrual cramps, and may increase bone density in postmenopausal women, helping to stem the onset of osteoporosis. In addition, magnesium expands airways, which aids in the treatment of asthma and bronchitis. Studies are inconclusive about magnesium's role in preventing or treating migraines, but one study says it may improve the effect of sumatriptan, a prescription drug used for migraines.

How much you need: The RDA for magnesium is 350 mg for men and 280 mg for women daily. Higher doses are required for disease prevention or treatment, as well as for women who take oral contraceptives.

If you get too little: Even moderate deficiencies can raise the risk of heart disease and diabetes. Severe deficiencies can result in irregular heartbeat, fatigue, muscle spasms, irritability, nervousness, and confusion.

If you get too much: Magnesium may cause diarrhea and nausea. More serious side effects-including muscle weakness, lethargy, confusion, and difficulty breathing-can develop if the body can't process high doses properly. Overdosing on magnesium, however, is rare because the kidneys are usually efficient at eliminating excess amounts.

How to Take It

Dosage: For heart disease prevention: Take 400 mg a day. For arrythmias, congestive heart failure, and asthma: Use 400 mg twice a day. For fibromyalgia: Take 150 mg magnesium with 600 mg malic acid twice a day.For high blood pressure: Try 500 mg a day. For diabetes: Take 500 mg daily.

Guidelines for use: Magnesium is best absorbed when taken with each meal. If supplements cause diarrhea, lower the dose or use magnesium sulfate or gluconate, which are both easier on the digestive tract.

Other sources: Good food sources of magnesium are whole grains, nuts, legumes, dark green leafy vegetables, and shellfish.