Magnesium is a macromineral, meaning it is required by in large amounts normal body functions. Magnesium plays a critical role in the contraction and relaxation of muscles, energy production, enzyme function and in the production of proteins. It is available from several food sources. While rare, deficiency of magnesium can occur in certain populations. Supplementation with magnesium chloride can ameliorate the symptoms of magnesium deficiency. (See References 1 and 2)
Sources
Dietary magnesium is available from a variety of sources including high concentrations in green leafy vegetables. Additional dietary sources include nuts, fruits, soy, peas and whole grains. The suggested daily intake of magnesium is 380 mg, according to the United States Department of Agriculture. Sources such as bran cereal, which has 103 mg per ounce, and other high quantity foods, such as spinach with 81 mg in ½ a cup, provide sufficient magnesium for most people through a healthy diet. Excess magnesium is excreted by the kidney in the urine and thus produces no negative effects. This is in contrast to magnesium deficiency. (See Reference 3 and 4)
Magnesium Deficiency
Although rare in the normal population, conditions such as alcoholism, burns, malabsorption and low calcium levels can predispose one to magnesium deficiency. Early signs and symptoms of magnesium deficiency include anorexia or lack of appetite, fatigue, irritability, insomnia, muscle twitching and cognitive effects, including confusion, poor memory and reduced ability to learn. As the deficiency worsens, cardiovascular symptoms are manifested in addition to more severe cognitive and muscle dysfunction. Treatment is supplementation with a magnesium salt such as magnesium chloride or magnesium oxide. (See Reference 2)
Magnesium and Cardiovascular Disease
Magnesium levels and supplementation have been suggested to play a role in several diseases including hypertension, diabetes and cardiovascular disease. Diets rich in foods with high levels of magnesium have been associated with a decreased incidence of high blood pressure. As observed in hypertension patients, higher levels of magnesium appear to be protective against cardiovascular disease. Additionally supplementation may improve outcomes in patients with coronary artery disease. (See Reference 3)
Magnesium and Diabetes
Low levels of magnesium, which plays a key role in many metabolic processes, have been observed in type 2 diabetic patients. While it is difficult to determine whether the low magnesium is a cause or an effect of the disease, intake of higher levels of magnesium is associated with a decreased incidence of diabetes. Supplementation with magnesium chloride to diabetic patients has been shown to restore magnesium levels to normal and improve the control of diabetes. (See Reference 3)
Warnings
While high levels of dietary magnesium intake do not pose any significant risk, excessive supplementation may lead to adverse effects and symptoms. These adverse effects may include diarrhea and abdominal cramping. Additional signs are similar to those of magnesium deficiency such as changes in mental status, anorexia, muscle weakness and cardiovascular changes. (See Reference 3)
Member Comments