According to the University of Mary Washington, magnesium is used in more than 350 enzyme processes in your body. It is an important nutrient that often is included in multivitamins. For some individuals, taking supplements containing magnesium causes diarrhea.
History
Magnesium is a trace mineral that was identified more than 250 years ago. It is the fourth most common mineral in your body, according to the Office of Dietary Supplements at the National Institutes of Health. Most of the magnesium in your body -- 99 percent -- is found inside your cells, while only 1 percent circulates in your blood. It is available in many forms, including magnesium glycinate.
Significance
Dr. Jerry Nadler, chief of endocrinology and metabolism at the University of Virginia, did a research study of 16 healthy individuals. Nadler put them on a diet deficient in magnesium for three weeks. The study showed that their cells were magnesium deficient, but in addition, they also became insulin resistant. If you have type 2 diabetes or high blood pressure, you may be deficient in magnesium. Some researchers believe deficiencies of this mineral affect health problems, including cardiac disease, osteoporosis, high blood pressure and type 2 diabetes.
Considerations
In the U.S., we consume four to six times more calcium than magnesium. Your magnesium and calcium levels need to be in balance because an overabundance of calcium in your diet can result in high blood pressure and muscle spasm. Your normal magnesium to calcium ratio should be twice as much calcium as magnesium. The Office of Dietary Supplements at the National Institutes of Health says the best way to have a diet rich in magnesium is to eat whole grains, beans, and dark green, leafy vegetables, halibut, nuts and oatmeal.
Types
Magnesium supplements are not costly and are available in your pharmacy, local vitamin store or health food market. There are several types, including magnesium oxide, which is the most common. You can also purchase magnesium chloride, gluconate, asparate and magnesium citrate, which is useful if you suffer from constipation. However, if magnesium gives you bloating and diarrhea -- a common side effect, try magnesium glycinate. This form is known to cause less diarrhea than the other types available in supplements.
Warning
The National Academy of Sciences suggested in 1997 that women consume 320mg of magnesium daily. The suggested intake for men is 420mg per day. Do not take magnesium if you have kidney disease. It can also lower your blood pressure and your blood sugar level and cause diarrhea. If you are prone to diarrhea, have Crohn's disease or other digestive problems, you may be able to tolerate magnesium glycinate better than other forms. Because magnesium is not good for some individuals, check with your health-care provider before adding a supplement to your regimen.
