Magnesium is the fourth most abundant mineral in the body and is essential to good health. Approximately 50% of total body magnesium is found in bone. The other half is found predominantly inside cells of body tissues and organs. Only 1% of magnesium is found in blood, but the body works very hard to keep blood levels of magnesium constant.
Magnesium is needed for more than 300 biochemical reactions in the body. It have several functions:
- Helps maintain normal muscle and nerve function
- Keeps heart rhythm steady
- Supports a healthy immune system
- Keeps bones strong.
- Helps regulate blood sugar levels
- Promotes normal blood pressure
- There is an increased interest in the role of magnesium in preventing and managing disorders such as hypertension, cardiovascular disease, and diabetes.
What foods provide magnesium?
Green vegetables such as spinach are good sources of magnesium because the center of the chlorophyll molecule (which gives green vegetables their color) contains magnesium. Beans and peas, nuts and seeds, and whole, unrefined grains are also good sources of magnesium.
Tap water can be a source of magnesium, but the amount varies according to the water supply. Water that naturally contains more minerals is described as “hard”. “Hard” water contains more magnesium than “soft” water.
What is the best way to get extra magnesium?
Eating a variety of whole grains, beans and peas, and vegetables (especially dark-green, leafy vegetables) every day will help provide recommended intakes of magnesium and maintain normal storage levels of this mineral. Increasing dietary intake of magnesium can often restore mildly depleted magnesium levels. However, increasing dietary intake of magnesium may not be enough to restore very low magnesium levels to normal.
Oral magnesium supplements combine magnesium with another substance such as a salt. Examples of magnesium supplements include magnesium oxide, magnesium sulfate, and magnesium carbonate.
Elemental magnesium refers to the amount of magnesium in each compound. The amount of elemental magnesium in a compound and its bioavailability influence the effectiveness of the magnesium supplement. Bioavailability refers to the amount of magnesium in food, medications, and supplements that is absorbed in the intestines and ultimately available for biological activity in your cells and tissues.
Source: http://dietary-supplements.info.nih.gov/factsheets/magnesium.asp