Magnesium is
a mineral that is present in relatively large amounts in the body. Researchers
estimate that the average person’s body contains about 25 grams of magnesium,
and about half of that is in the bones. Magnesium is important in more than 300
chemical reactions that keep the body working properly. People get magnesium
from their diet, but sometimes magnesium supplements are
needed if magnesium levels are too low. Dietary intake of magnesium may be low,
particularly among women.
An easy way to remember foods that are good magnesium sources is to think fiber. Foods that are high in fiber are generally high in magnesium. Dietary sources of magnesium include legumes, whole grains, vegetables (especially broccoli, squash, and green leafy vegetables), seeds, and nuts (especially almonds). Other sources include dairy products, meats, chocolate, and coffee. Water with a high mineral content, or “hard” water, is also a source of magnesium.
People take magnesium to prevent or treat magnesium deficiency. Magnesium deficiency is not uncommon in the US. It’s particularly common among African Americans and the elderly.
Magnesium is also used as a laxative for constipation and for preparation of the bowel for surgical or diagnostic procedures. It is also used as an antacid for acid indigestion.
Some people use magnesium for diseases of the heart and blood vessels includingchest pain, irregular heartbeat, high blood pressure, high levels of “bad” cholesterolcalled low-density lipoprotein (LDL) cholesterol, low levels of “good” cholesterol called high-density lipoprotein (HDL) cholesterol, heart valve disease (mitral valve prolapse), and heart attack.
An easy way to remember foods that are good magnesium sources is to think fiber. Foods that are high in fiber are generally high in magnesium. Dietary sources of magnesium include legumes, whole grains, vegetables (especially broccoli, squash, and green leafy vegetables), seeds, and nuts (especially almonds). Other sources include dairy products, meats, chocolate, and coffee. Water with a high mineral content, or “hard” water, is also a source of magnesium.
People take magnesium to prevent or treat magnesium deficiency. Magnesium deficiency is not uncommon in the US. It’s particularly common among African Americans and the elderly.
Magnesium is also used as a laxative for constipation and for preparation of the bowel for surgical or diagnostic procedures. It is also used as an antacid for acid indigestion.
Some people use magnesium for diseases of the heart and blood vessels includingchest pain, irregular heartbeat, high blood pressure, high levels of “bad” cholesterolcalled low-density lipoprotein (LDL) cholesterol, low levels of “good” cholesterol called high-density lipoprotein (HDL) cholesterol, heart valve disease (mitral valve prolapse), and heart attack.
The recommended
daily intake of magnesium ranges from 320 milligrams to 420 milligrams,
depending on age or gender.
In fact, a healthy diet can easily provide enough
magnesium. Whole grains, nuts, fish, meat, dark green vegetables, legumes and
many fruits contain significant amounts of magnesium.
However, high blood pressure can fall
within a range of 20 mmHg: from 140/90 mmHg to 160/100 mmHg. In the study,
people's drop in blood pressure was greater when they increased their magnesium
by eating more fruits and vegetables, or taking more than 370 milligrams of
magnesium a day. Recommended daily intake of magnesium range from 320 milligrams
to 420 milligrams, depending on age or gender. But because a diet with more fruits and vegetable will also increase levels of other
nutrients, it is difficult to measure the independent effect magnesium has on
blood pressure.
Magnesium is very important in nerve function
and higher levels of magnesium can reduce the frequency and intensity of
seizures. Low levels of magnesium can cause confusion, fatigue, insomnia,
cramps and poor memory.
Most people get their magnesium in their diet. Leafy
green vegetables, nuts, seeds and even some spices are good sources of
magnesium. However, frank magnesium deficiency can affect up to 15 percent of
the US population. In addition over a third of Americans do not get the daily
recommended amount of magnesium in their diet.
Some medications like proton pump inhibitors and some HIV
medications reduce magnesium absorption. Diarrhea can increase magnesium loss.
Lower levels of magnesium are associated with elevated levels of bad
cholesterol (LDL).
High levels of LDL are associated with an increased risk
of heart attack and stroke. In a number of studies, both human and animal,
supplementing with magnesium lowered bad cholesterol levels.
Several studies have demonstrated supplementing "at
risk" high cholesterol groups with magnesium reduces bad cholesterol
levels. In some studies the reduction of cholesterol is quite significant even
with modest amounts of magnesium (400-800 mg per day) usually as a supplement.
Unfortunately, there have not been any long-term studies
to see if supplementation with magnesium does reduce the risk of heart disease
or stroke.
However, a diet that is rich in vegetables with nuts and
seeds does reduce the risk of heart attack and stroke. One could postulate that
magnesium plays an important role.
Lower levels of magnesium in animals is also associated
with DNA damage, increased aging and hypertension.
The daily recommended amount of magnesium for women is
about 320 mg per day. For men it is about 400 mg per day. This is the minimum
that you need, not necessarily the optimal amount.
Again, food sources for magnesium include leafy green
vegetables, nuts, seeds, soy, beans, peas and brown rice (based on my last
article, you might want to limit brown rice consumption).
Lowering cholesterol may really be as simple as eating
the right food.
There is also a relationship between low magnesium levels
and type 2 diabetes, studies have found, but exactly how the two are linked is
still unclear. Low magnesium levels may worsen insulin resistance, which leads
to uncontrolled blood sugar. But insulin resistance may also lead to low
magnesium. Both situations may also be true where diabetes leads to low
magnesium, and in turn low magnesium worsens diabetes, according to the NIH. A
small number of studies show getting more magnesium may increase bone mineral
density in elderly women, but more research is needed to clarify magnesium's
potential in preventing or treating osteoporosis.
Magnesium is one of the seven major minerals
that the body needs in relatively large amounts (Calcium, potassium, sodium,
chloride, potassium and phosphorus are the others). But too much of one major
mineral can lead to a deficiency in another, and excessive magnesium can in
turn cause a deficiency in calcium. Few people overdose on minerals from food.
However, it is possible to get too much magnesium from supplements or
laxatives.
People with kidney problems are more likely to experience
an overdose of magnesium. Symptoms of toxic magnesium levels can range from
upset stomach and diarrhea, to more serious symptoms of vomiting, confusion,
slowed heart rate and dangerously low blood pressure. Severe magnesium
overdoses can lead to problems breathing, coma, irregular heartbeat and even
death.
Magnesium supplements can interact with several drugs.
Taking magnesium too close to a dose of some antibiotics, including
ciprofloxacin and moxifloxacin, may interfere with how the body absorbs the
medicine. Similarly, magnesium can interfere with some osteoporosis drugs if
the doses are taken too close together. Magnesium can also interfere with some
thyroid medications. Magnesium can worsen side effects of some blood pressure
medications, and increase the potency of some diabetes medicines.
Read more
information about Marissa Magnesium
Semenyih
(HQ) : 03-8723 4808 / 013-244 8484
Shah Alam : 019-396 3678 /
Bangi : 03-8928 9334/
Nilai : 012-358 5949
Melaka : 06-317 0412 / 013-338 6698
Kuantan : 017-358 1619 / 09-517 3561
Kota Bharu : 013 3880987
WHATSAPP : 012-608 0159
WEBSITE : marissa-esthetic.com
