Chloride is a salt compound that is combined with magnesium to facilitate absorption of magnesium supplements. According to the Office of Dietary Supplements, the compound mixed with magnesium supplements plays a crucial role in the pill's effectiveness. A deficiency in magnesium can lead to an increased risk of developing cardiovascular disease and immune system disorders.
Basics
Magnesium is a mineral that is found primarily in your bones. It is the fourth most proliferate mineral in your body and plays a role in more than 300 biochemical reactions. Magnesium is vital for healthy nerve and muscle functions, to keep your heart beating steadily and for maintaining strong bones. Magnesium is involved in metabolism and supports your immune system. Dietary magnesium moves through your small intestines; excess is excreted through your kidneys.
Sources
The chlorophyll that makes vegetables green is a main source of magnesium in your diet. Nuts, seeds, unrefined whole grains and legumes such as peas and beans are effective sources of magnesium. Magnesium is removed in the processing involved in creating white bread. Other effective dietary sources of magnesium include halibut, cashews, soybeans and almonds. Depending on your local water supply, you can get significant amounts of magnesium from your drinking water, especially if it is hard.
Risks
Magnesium deficiencies can lead to a host of complications. According to the Linus Pauling Institute, most people get sufficient magnesium in a healthy, balanced diet. If your diet is low in magnesium-rich foods, you are at a higher risk of developing high blood pressure, coronary heart disease and osteoporosis. Pre-eclampsia, which causes edema and increased protein in the urine during pregnancy, can result from low magnesium levels. Low magnesium levels are commonly found in both insulin-dependent and non-insulin dependent diabetics. If you have migraine headaches or asthma, you also may exhibit low magnesium levels.
Dosage
The recommended daily allowance for magnesium ranges between 240 mg for boys ages 9 to 13 to 420 mg for men over the age of 30. Young women between the ages of 14 and 18 need about 360 mg per day while women over 30 need closer to 320 mg. While a healthy balanced diet provides sufficient magnesium to make up for the amount you need, you might need to talk to your doctor about a magnesium supplement if you take diuretics or certain medications used to treat cancer that interfere with magnesium absorption. If you have diabetes or malabsorption problems, chronically low levels of calcium and potassium or take antibiotics, you may experience low magnesium levels. Alcoholics traditionally have low magnesium levels and older adults may be at a higher risk of developing magnesium deficiencies.
Member Comments