Magnesium is an essential macromineral, which means you must get it regularly from your diet in sufficient amounts. Magnesium is the fourth most abundant mineral in your body, and drives approximately 300 enzyme functions, including energy production. Magnesium-rich foods include dark green vegetables, nuts, beans and whole grains. Eat plenty of these foods to prevent disease and ensure health.
Keep Your Heart Healthy
Your heart needs magnesium to function; while calcium provides the stimulus for each heartbeat, magnesium allows the cells to relax by removing calcium. If it were not for this relaxing effect of magnesium, your heart would be in an excited state continuously. If you have an abnormal heart rhythm, your health provider can check your serum magnesium and suggest an appropriate supplemental dose, if necessary.
More Restful Sleep
If you have problems falling asleep or wake up often during the night, magnesium supplementation may provide the relief you have been looking for. According to Phyllis A. Balch and James F. Balch in their book "Prescription for Nutritional Healing," millions of people have trouble getting to sleep due to a condition commonly known as restless leg syndrome. Your doctor may suggest a high-quality supplement that includes 1,500 mg of calcium and 1,000 mg of magnesium.
Maintain Strong Bones
Approximately 50 percent of the magnesium in your body is in your bones. Calcium is often promoted as the No. 1 preventive factor in osteoporosis, but magnesium also plays a significant role in maintaining strong bones. If you are concerned about osteoporosis, ask your health provider if you should be supplementing with magnesium for improved bone health.
Prevent Migraine Headaches
Although scientific studies have been inconclusive regarding the efficacy of magnesium supplementation for the treatment of migraine headaches, notes the University of Maryland Medical center, you may reduce migraine frequency by supplementing with magnesium and vitamin B-2. Consult your doctor to determine if you are deficient, and for adequate dosages. Processed food may impair magnesium in the body and eliminating these may help with migraine relief.
Epsom Salt Soak
Due to magnesium's ability to be absorbed through the skin, its sulfate form -- Epsom salt -- has been used for centuries to help detoxify the body, reduce swelling and relax the muscles when used as a soak. Add 1 to 2 cups to hot running water and remain in tub for 20 minutes. This may also help with sleep problems. For sprains, consult directions on the package.
References
- "Prescription for Nutritional Healing"; Phyllis A. Balch and James F. Balch; 2000
- University of Maryland Medical Center: Migraine Headache
- "Conversations on Chelation and Mineral Nutrition"; H. DeWayne; 1989
- Office of Dietary Supplements: Magnesium
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