Magnesium is classified as a major mineral, which is an inorganic compound that your body needs in large amounts to function properly. Approximately half of the magnesium in your body stays in your bones, while most of the remaining magnesium is located within your cells. A small amount of magnesium, less than 1 percent, circulates through your blood. The different locations of magnesium allow the mineral to perform different functions.
Chemical Reactions
Magnesium plays a role in over 300 intercellular enzymes, which are substances that speed up chemical reactions. Without magnesium, these chemical reactions inside your cells would take place so slowly that your body would shut down and you could not survive. Magnesium allows your body to metabolize carbohydrates, protein and fat to give your body energy. Magnesium is also involved in muscle contraction, nerve function and protein synthesis. The mineral helps maintain your heartbeat and keeps your bones healthy.
Blood Pressure
A high intake of magnesium may also help reduce high blood pressure. According to a report in the "British Medical Journal," supplemental magnesium reduced systolic and diastolic blood pressure in hypertensive patients by an average of 12/8 mm Hg.
A diet that is rich in magnesium-rich foods, like fruits and vegetables, also helps regulate blood pressure. "Nutrition and You" by Joan Salge Blake notes that it is unclear, however, whether it is the magnesium alone that helps regulate blood pressure or the combination of vitamins and minerals in the fruits and vegetables.
Diabetes Mellitus
Low blood levels of magnesium may prohibit the release of insulin from the pancreas. As a result, regulation of blood glucose levels is disrupted and blood glucose rises abnormally. Uncontrolled glucose levels may lead to the development of type 2 diabetes.
Due to this evidence, a report by the American Diabetes Association suggests that a high intake of magnesium may help reduce the risk of type 2 diabetes.
Daily Needs
To reap the benefits of magnesium, it is important to meet your daily needs through your diet. Adult females between the ages of 19 and 30 should aim for 310 mg of magnesium per day, whereas men of the same age need 400 mg daily. Adult females over 30 have slightly increased needs at 320 mg per day, whereas men of the same age need 420 mg. Magnesium sources include whole grains, nuts, fruits, vegetables, milk, yogurt, meat and eggs.
References
- Office of Dietary Supplements: Magnesium
- Medline Plus; Magnesium in Diet; Linda Vorvick; March 3, 2009
- University of Maryland Medical Center; Magnesium; June 25, 2009
- British Medical Journal; "Effect of Magnesium on Blood Pressure"; T. Dyckner et. al; June 11, 1983
- American Diabetes Association; "Nutrition Principles and Recommendations in Diabetes"; January 2004
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