The fourth most common element in the body, magnesium is essential for every organ. This mineral controls levels of calcium, potassium and several other minerals, supporting heart and kidney function in particular. While true magnesium deficiency is rare in the United States, slight insufficiency is common. Magnesium rich foods include leafy green vegetables and whole grains.
Cardiovascular Health
Along with calcium, magnesium controls smooth muscle contractions, keeping heart rhythm regular and blood pressure normal. Doctors sometimes prescribe magnesium supplements for those with congestive heart failure, note medical professionals from the University of Maryland. Congestive heart failure patients who took magnesium experienced a 38 percent reduction in symptoms, while symptoms in those not taking magnesium worsened, according to a study published in the "International Journal of Cardiology" in May 2009.
Strong Bones
Magnesium deficiency interferes with calcium metabolism, which may lead to loss of bone mass and increased risk of osteoporosis. Elderly study participants who got more dietary magnesium and potassium, along with plenty of fruits and vegetables, had greater bone mass density than those who consumed less of these minerals, a 1999 study from Tufts University discovered.
Better Insulin Response
Magnesium helps the body metabolize carbohydrates and may affect insulin production. Those with type 2 diabetes often have low magnesium levels and may benefit from getting more of this mineral. Older diabetes patients who took magnesium supplements for four weeks had better insulin response, improving their ability to handle glucose, found a study published in the June 1992 issue of "American Journal of Clinical Nutrition."
Alleviating Asthma
Several studies point to an association between low dietary magnesium levels and asthma, University of Maryland Medical Center experts note. Magnesium sulphate, either through injection or an inhaler, is among the treatments for life-threatening asthma attacks. Limited evidence suggests dietary magnesium may ease asthma symptoms, too. Children with asthma who took magnesium supplements for 2 months had fewer asthma symptoms, determined a study published in the "European Journal of Clinical Nutrition" in January 2007.
Magnesium Toxicity
Large quantities of magnesium from supplements, laxatives and antacids including milk of magnesia and Epsom salt can cause an overdose of this mineral. A moderate excess of magnesium results in diarrhea, nausea or stomach cramps, while more serious cases can lead to trouble breathing, dangerously low blood pressure and irregular heartbeat. Those with kidney disorders are at higher risk for magnesium toxicity, according to the National Institutes of Health.
Interference with Medications
Magnesium supplements can reduce your absorption of antibiotics and osteoporosis medications like alendronate, also known as Fosamax, according to the University of Maryland Medical Center. Because magnesium and calcium work together to control cardiovascular functions, extra magnesium may also interfere with blood pressure medications and calcium channel blockers. If you take any of these medications, ask your health care provider before taking magnesium supplements.
References
- National Institutes of Health: Magnesium
- "International Journal of Cardiology"; Magnesium Orotate in Severe Congestive Heart Failure (MACH); Stepura OB, et al.; May 2009
- "American Journal of Clinical Nutrition"; Potassium, Magnesium, and Fruit and Vegetable Intakes are Associated with Greater Bone Mineral Density in Elderly Men and Women; Tucker KL, et al.; April 1999
- University of Maryland Medical Center: Magnesium
- "American Journal of Clinical Nutrition"; Daily Magnesium Supplements Improve Glucose Handling in Elderly Subjects; Paolisso G, et al.,; June 1992
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