vitamin-2294007_1920Magnesium is an essential mineral required by our body for maintaining good health. It promotes mineral absorption (1), helping retain bodily calcium and maintaining an important role in the formation and strengthening of teeth and bones. Further, it prevents constipation, eclamptic seizures, and asthma, while keeping nerves, muscles, and bones healthy. Protein synthesis, cellular metabolism and a sustained, normal heartbeat (2) are also affected.

For those suffering from osteoporosis, there’s good news as it helps reduce this chronic malady. And if you’ve ever suffered from cramps, you’re going to like this news. Cramps in the legs and general fatigue are traditional symptoms of its deficiency, so proper intake acts as a cure for chronic leg cramp problems. (3)
Magnesium is is the fourth most prevalent mineral in the body and is responsible for more than 300 biochemical reactions.
 
Roughly 50% of our body’s total magnesium is stored in our bones, while the remaining part is predominantly found in cells of body tissues and organs. Sufficient amounts help boost energy production in the body and it promotes the activation of enzymes to create cellular energy. [4] 

But while the human body is very good at regulating a constant level of this essential mineral, only 1% of it is available in the blood.

Dietary Magnesium
 
Good sources of magnesium include sea and leafy vegetables such as spinach, whole grains, tomatoes, beet greens, broad beans, lima beans, artichokes, sweet potatoes, buckwheat flour, pumpkin seeds, peanuts, wheat flour, oat bran, barley, cornmeal, and chocolate. Dairy products such as milk and yogurt, as well as fish. 

Magnesium Deficiency Symptoms
 
Magnesium deficiency has a definite pain aspect to it, in the neck and back. Anxiety can hit, fatigue, migraine attacks (5) occur, muscle weakness and spasms will be present, loss of appetite, as well as vomiting, nausea, insomnia, abnormal heart rhythms, diarrhea, muscle twitching, and Raynaud’s spastic vessels. [6]

Dosage & Side Effects
 
Many people ignore the importance of magnesium consumption in their diet. But professionals recommend a 250-350 mg per day intake, an amount most people do not get.

Side effects of magnesium supplementations are rare, but excess intake can lead to diarrhea, because it has a laxative quality. People with kidney disease or bleeding disorders should avoid taking magnesium supplements without consulting a professional.
 

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