Magnesium is a mineral found in the body that is essential for good health. Approximately 50 percent of the total body magnesium is found in your bones and teeth, and it is the fourth most abundant mineral in the body. Only 1 percent of the total body magnesium is found in the blood. However, the body works hard to keep that minute amount in balance.
How Magnesium is Used in the Body
Magnesium is used for more than 300 biochemical reactions in the body, according to the Office of Dietary Supplements at the National Institutes of Health. Magnesium is used in the production of protein, the activation of enzymes, energy production and the balance of cardiovascular function, according to the University of Maryland Medical Center. Magnesium also helps to regulate the levels of calcium, copper, zinc, vitamin C and potassium within the body.
Interactions in the Muscle
In simple terms, magnesium acts like a key that unlocks the muscle cells and allows potassium and calcium to move in and out when the muscle needs to contract, according to Dr. Robert McLean at MotherNature.com. When there is not enough magnesium available, the muscle becomes irritable and you experience muscle contractions or muscle cramping. Although potassium, calcium and magnesium are necessary, it is more likely that your body will be low in magnesium than any of the other two. Magnesium has a powerful effect on the relaxation of muscles and is the preferred treatment to stop premature labor contractions.
Where Magnesium is Found
Whole grains, green leafy vegetables and Brazil nuts are sources of magnesium in the diet, according to the University of Maryland Medical Center. Magnesium is also found in cashews, pumpkin and squash seeds, pine nuts and black walnuts. Other sources include chocolate, cocoa powder, baked potatoes, bananas, basil and poppy seeds. According to the University of Maryland Medical Center, magnesium is available with supplemental form as magnesium citrate, magnesium gluconate and magnesium lactate. Before using an additional magnesium supplement in your diets, consult with your primary care physician to ensure that it does not interact with other medications you may be taking or with underlying medical conditions. Other sources of magnesium include magnesium hydroxide, laxatives or antacids and magnesium sulfate, often used in bath salts and laxatives.
Precautions
Although dietary surveys by the Office of Dietary Supplements reveal that many Americans do not get the recommended amount of magnesium per day, it is rare to find a magnesium deficiency. Magnesium absorption is related to the health of the digestive system and the support of the kidneys. Because of the potential side effects with magnesium supplementation, it is not recommended that you take any dietary supplements unless you are under the supervision of a health-care provider. If you have heart or kidney disease, magnesium supplementation may not be warranted. Although it is highly unlikely that you can overdose on magnesium from food, ingestion of large amounts of milk of magnesia, epsom salts or supplementation can cause serious health problems. These serious side effects can include nausea, severe or low blood pressure, slowed heart rate, confusion, coma and even death.
