Although serious magnesium deficiencies are not common in developed countries, data from the 1999-2000 National Health and Nutrition Examination Survey indicates that many Americans do not receive the recommended amounts. According to the National Institutes of Health Office of Dietary Supplements, adults need anywhere from 310 to 420 mg of magnesium per day, depending on age, gender and health condition. As with any dietary supplement, consult your doctor before taking magnesium supplements on a regular basis.
Functions
Magnesium assists in several basic bodily functions. Over 300 metabolic activities require magnesium. Cells need magnesium to produce energy, as do many of the body's enzymes and antioxidants. Cellular activity would not be possible without magnesium. Magnesium's effects on cellular activity also play an important role in the regulation of heartbeat, muscles contraction and nerve impulses, as well as hormone release and wound healing. Bones, cell membranes and chromosomes all require magnesium in their basic structures.
Bone Health
Over half of the magnesium in the human body is found in the bones. Although vitamins and minerals like calcium and vitamin D are often promoted for their effects on bones, magnesium also plays an important role in the density of human bones, as well as the prevention of bone-related disease. According to the National Institutes of Health Office of Dietary Supplements, diets with higher intake of magnesium have been linked to greater bone density and prevention of osteoporosis in postmenopausal women.
Asthma
Magnesium deficiency may increase susceptibility to asthma, according to the University of Maryland Medical Center. Additionally, magnesium may help treat acute asthma attacks when inhaled through an inhaler or administered through an IV. According to 2010 information from National Center for Complementary and Alternative Medicine, studies on patients with mild to moderate asthma conducted by researchers from Bastyr University and the University of California found that people who took magnesium supplements had improved lung activity and were less likely to experience asthma symptoms than those who took a placebo.
Heart Health
Although additional research is needed to determine magnesium's role in heart health, some studies have produced promising results. Magnesium plays an important role in the regulation of heart rhythm, and deficiency has been linked to heart failure and irregular heartbeat. A study published in April 2007 in the "Journal of the American College of Nutrition" indicates that postmenopausal women who had a low intake of magnesium were more likely to experience changes in heart rhythm. Some studies have also linked magnesium to lower risk of blood clotting, as noted by the Office of Dietary Supplements.
References
- National Institutes of Health Office of Dietary Supplements: Magnesium
- Linus Pauling Institutel; Magnesium; Jane Higdon, Ph.D.; Aug. 2007
- University of Maryland Medical Center; Magnesium; Steven D. Ehrlich, NMD; June 2009
- "Nutrition"; Paul Insel et al.; 2010
- National Center for Complementary and Alternative Medicine; Magnesium Supplements May Benefit People With Asthma; Feb. 2010
- "Journal of the American College of Nutrition"; Dietary Magnesium Deficiency Induces Heart Rhythm Changes...; Forrest H. Nielsen et al.; April 2007
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